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Main mealMain CourseBalancedPork€€

Pork Strips with Broccoli and Rice

Name: Pork Strips with Broccoli and Rice
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4
Ingredients: 500 g Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, raw; 10 g CORN STARCH; 15 ml Soy sauce made from soy and wheat (shoyu), low sodium; 1 tsp Oil, sesame, salad or cooking; 30 ml Soy sauce made from soy and wheat (shoyu), low sodium; 1 tbsp Oil, olive, extra virgin; 1 head Broccoli, raw; 1 clove Garlic, raw; 1 tbsp Ginger root, raw; 60 ml Water; 250 g Rice, white, long-grain, parboiled, enriched, dry

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 time15 min

Cook time15 min

Total time30 min

Servings4

Recipe

For the pork and marinade

Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, raw500 gCORN STARCH10 gSoy sauce made from soy and wheat (shoyu), low sodium15 mlOil, sesame, salad or cooking1 tsp

For the sauce

Soy sauce made from soy and wheat (shoyu), low sodium30 mlOil, olive, extra virgin1 tbspBroccoli, raw1 headGarlic, raw1 cloveGinger root, raw1 tbspWater60 ml

For the side

Rice, white, long-grain, parboiled, enriched, dry250 g

Large wok or deep panPot for cooking riceKnifeCutting boardWooden spoon

Per servingTotal

Calories:520 kcal2080 kcal

Protein:37 g148 g

Carbohydrates:62 g248 g

Fiber:2.7 g10.8 g

Water:234.3 ml937.2 ml

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

1Bring 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.
2In 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.
3Heat 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.
4Pour the remaining olive oil into the same wok. Add the chopped garlic and ginger and stir-fry for 30 seconds, until fragrant.
5Add 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.
6Return 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.
7Serve 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.