Thursday, April 14, 2011

Stir Fryday

To make up for my last two high-calorie recipes, I thought I'd share one that is on the healthier side. We try to stick to a low fat, high fiber, full of veggies and fruits kind of eating style around here. But then life happens and someone has a birthday or an anniversary or a craving. We might lose focus in the presence of cupcakes or dark chocolate, but we regain strength at meal time, and cook something with less than 300 calories, like this:

Pork Stir Fry with Garlic (I'm going to try this with chicken, too.)

  • 3 cups broccoli, chopped into one inch pieces
  • 3/4 cup reduced sodium chicken broth
  • 1/2 cup chopped scallions (fancy term for green onions)
  • 2 Tbsp. minced garlic
  • 2 tsp. olive oil
  • 1 cup chopped onion
  • 1 red bell pepper, chopped
  • 1 lb boneless pork tenderloin, cut into 1/2" by 2" strips
  • 1 Tbsp reduced sodium soy sauce
  • 1 Tbsp. toasted sesame seeds
  • 2 Tbsp. chopped ginger. ( I used the ground ginger from the spice aisle....half the amount)

1. Steam broccoli about 2 minutes until bright green. Drain and rinse with cold water to stop cooking.
2. Combine 1/4 cup broth with scallions, garlic, and ginger in food processor/blender and pulse until mixture is finely chopped.
3. Heat 1 tsp. of the oil in a large skillet or wok over med. high heat. Add onions and bell peppers. Saute 5 minutes or until vegetables are tender. Transfer to a bowl and cover to retain heat.
4. Add remaining oil to pan over med. high heat. Add scallion mixture and saute 1 minute, stirring constantly. Add pork and soy sauce and saute 4 minutes or until pork is nearly cooked. Add remaining broth and bring to a boil.
5. Add broccoli to pan and stir until cooked through, about 3 minutes. Add onions and peppers back to pan.
6. Divide between plates and sprinkle with sesame seeds.


  1. This comment has been removed by the author.

  2. Yummy! This looks really good!!