Jan 28

Simple Stir-Fry

Posted by Nanc

I never used to like stir-fry, or Chinese food for that matter. The brown sauces reminded me of gravy – yucky and thick, coating anything tasty in sludge. Thanks to Bonez, I’ve been shown the light. Good things can come from the wok, and there are more seasonings for stir-fry than just soy sauce. I’ve also learned that there are plenty of non-gravy/sauce dishes on a Chinese menu.

Last night, I made a simple and tasty stir-fry based on a Cooking Light&reg recipe, but changed for my tastes. So simple, anyone could enjoy it. I served it with steamed rice (thank g*d for the rice cooker) and a tasty ambrosia. (Pineapple chunks, honey tangelos and clementines, some coconut flakes and 2 Tbls of powdered sugar. Yum, yum.)

So get your wok out and make some Pork and Broccoli Stir-Fry.

Pork and Broccoli Stir-Fry

  • Cooking Spray
  • 1 pork chop (about 1/2″ thick), cut into strips
  • 1 c. small broccoli florets
  • 1/2 c. vertically sliced onion
  • 1 can sliced water chestnuts
  • 1 tsp. minced ginger
  • 1 garlic clove, minced
  • 1/4 c. fat-free, less-sodium chicken broth
  • 1/4 c. apple juice
  • 2 Tbl. low-sodium soy sauce
  • 1 tsp. cornstarch
  • 1 tsp. sugar
  • 1/4 tsp. crushed red pepper

Tip: Prepare all ingredients prior to start cooking, as this dish makes up pretty quick. Place the pork in one bowl, broccoli in another, and the onion, water chestnuts, ginger and garlic in another bowl. Whisk together the broth, apple juice, soy sauce, cornstarch, sugar and red pepper. Now you’re ready to cook.

  1. Heat a large non-stick skillet, or wok, coated with cooking spray over medium-high heat until hot. Add pork strips and sauté 2 minutes. Remove pork from skillet.
  2. Add broccoli, and stir-fry 2 minutes. Stir in onion, water chestnuts, ginger and garlic. Cook 2 minutes, and return pork to pan. Add the broth through red pepper mixture to the wok.
  3. Reduce heat, and simmer 4 minutes, or until sauce thickens and pork is cooked thorough.

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