Asian Barbecued Pork with Broccoli

Yield: serves 4 (serving size: 1 cup pork mixture and 3/4 cup rice)
Recipe from Health

Nutritional Information

Amount per serving
  • Calories: 460
  • Calories from fat: 19%
  • Fat: 9.4g
  • Saturated fat: 2.6g
  • Monounsaturated fat: 3.7g
  • Polyunsaturated fat: 2.2g
  • Protein: 32g
  • Carbohydrate: 59g
  • Fiber: 3.2g
  • Cholesterol: 75mg
  • Iron: 4.9mg
  • Sodium: 974mg
  • Calcium: 62mg

Ingredients

  • 1/3 cup hoisin
  • 3 tablespoons ketchup
  • 2 tablespoons sake (rice wine)
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon minced garlic
  • 1 pound pork tenderloin, trimmed
  • Cooking spray
  • Oyster sauce:
  • 3/4 cup fat-free, less-sodium chicken broth
  • 3 tablespoons oyster sauce (such as Kame)
  • 2 tablespoons sake (rice wine)
  • 2 teaspoons cornstarch
  • 1 1/2 teaspoons sugar
  • 1 teaspoon dark sesame oil
  • Stir-fry:
  • 1 1/2 tablespoons vegetable oil
  • 1/4 cup minced green onions
  • 2 tablespoons minced garlic
  • 1 1/2 tablespoons minced fresh ginger
  • 4 cups small broccoli florets
  • 3 cups hot cooked basmati rice

Preparation

  1. Preheat oven to 375°.
  2. Combine hoisin through garlic in a large zip-top plastic bag. Add pork; seal and marinate in refrigerator 1 hour, turning bag occasionally. Remove pork from bag, reserving 1/4 cup marinade. Discard remaining marinade.
  3. Place pork on a broiler pan coated with cooking spray; insert meat thermometer into thickest portion of pork. Bake at 375° for 35 minutes or until thermometer registers 155°. Let stand 5 minutes. Cut pork in half lengthwise. Cut each half crosswise into 1/4-inch-thick slices; keep warm.
  4. To prepare sauce, combine chicken broth through sesame oil in a bowl. Set aside.
  5. To prepare stir-fry, heat vegetable oil in a wok or large Dutch oven over high heat. Add onions, garlic, and ginger; stir-fry 10 seconds. Add reserved marinade, oyster sauce, and broccoli; bring to a boil over high heat; cook 1 1/2 minutes or until slightly thickened, stirring constantly. Stir in pork; cook 1 minute or until thoroughly heated. Serve over rice.
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