Main meal€€
Pork Strips with Broccoli and Rice
This dish is a quick and healthy Asian meal that combines tender pork, crunchy broccoli and a rich soy sauce for the perfect lunch.
Prep time
15 min
Cook time
15 min
Total time
30 min
Servings
4
Recipe
For the pork and marinade
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, raw
500 gCORN STARCH
10 gSoy sauce made from soy and wheat (shoyu), low sodium
15 mlOil, sesame, salad or cooking
1 tspFor the sauce
Soy sauce made from soy and wheat (shoyu), low sodium
30 mlOil, olive, extra virgin
1 tbspBroccoli, raw
1 headGarlic, raw
1 cloveGinger root, raw
1 tbspWater
60 mlFor the side
Rice, white, long-grain, parboiled, enriched, dry
250 gPer servingTotal
Calories:520 kcal2080 kcal
Protein:37 g148 g
Carbohydrates:62 g248 g
Fat:14 g56 g
Micronutrients
Sugar:1.7 g6.6 g
Saturated fat:6.4 g25.4 g
Cholesterol:77.5 mg310 mg
Sodium:511.2 mg2044.6 mg
Potassium:754.1 mg3016.2 mg
Calcium:72.7 mg290.8 mg
Iron:3 mg11.9 mg
Magnesium:60.4 mg241.7 mg
Zinc:4.7 mg18.6 mg
Phosphorus:343.2 mg1372.9 mg
Vitamin C:78.5 mg313.9 mg
Vitamin A:29.6 µg118.5 µg
Vitamin D:0.9 µg3.5 µg
Vitamin B12:1.2 µg4.6 µg
Instructions
1
Bring salted water to a boil in a pot and cook the white rice according to the package instructions. Once cooked, drain it and set aside.
2
In a small bowl, mix the thinly sliced pork, cornstarch, 15 ml soy sauce and sesame oil. Stir the meat well so the marinade is evenly distributed, and let it rest for 10 minutes.
3
Heat half of the olive oil in a large wok or pan over high heat. Add the marinated pork and stir-fry quickly for 3 to 4 minutes, until it browns nicely and sears. Then remove the meat to a plate using a slotted spoon.
4
Pour the remaining olive oil into the same wok. Add the chopped garlic and ginger and stir-fry for 30 seconds, until fragrant.
5
Add the broccoli florets to the wok and quickly mix everything together. Pour in warm water (or stock), cover the wok with a lid and cook for 2 to 3 minutes, until the broccoli softens but retains its nice green color and crunchiness.
6
Return the seared pork to the wok and pour in the remaining 30 ml soy sauce. Stir-fry everything together over high heat for another 1 to 2 minutes, until the sauce thickens slightly and coats the ingredients nicely.
7
Serve the prepared dish immediately while hot, pouring the pork strips and broccoli with sauce over the cooked white rice.
Nutritional benefits
Thanks to the high fiber content in broccoli and lean protein in the meat, this dish supports blood sugar regulation and provides a long-lasting feeling of fullness.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.

53 g
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