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Stir-Fried Pork with Broccoli and Cashews

Photo: Randy Mayor
Yield 4 servings (serving size: 1 1/4 cups stir-fry and 1/2 cup rice)
Lean pork tenderloin allows liberal use of cashews and a splash of sesame oil.

Ingredients

  • Cooking spray
  • 4 cups vertically sliced sweet onion
  • 2 cups small broccoli florets
  • 1 (1-pound) pork tenderloin, cut into thin slices
  • 1/4 teaspoon crushed red pepper
  • 1/2 cup chopped green onions
  • 1 tablespoon sugar
  • 1 tablespoon minced peeled fresh ginger
  • 3 garlic cloves, minced
  • 1/2 cup fat-free, less-sodium chicken broth
  • 3 tablespoons low-sodium soy sauce
  • 1/2 cup chopped dry-roasted cashews
  • 2 teaspoons dark sesame oil
  • 2 cups hot cooked long-grain rice

Nutrition Information

  • calories 441
  • caloriesfromfat 28 %
  • fat 13.5 g
  • satfat 2.9 g
  • monofat 6.8 g
  • polyfat 2.8 g
  • protein 32.5 g
  • carbohydrate 48.7 g
  • fiber 5.4 g
  • cholesterol 74 mg
  • iron 4.5 mg
  • sodium 606 mg
  • calcium 86 mg

How to Make It

  1. Place a large nonstick skillet coated with cooking spray over medium-high heat. Add sweet onion; cook 8 minutes, stirring occasionally. Remove the sweet onion from pan; place in a bowl. Recoat pan with cooking spray. Add broccoli; stir-fry 3 minutes. Add broccoli to sweet onion. Recoat pan with cooking spray. Add pork and red pepper; stir-fry 4 minutes or until pork loses its pink color. Reduce heat. Stir in the green onions, sugar, ginger, and garlic, and cook 30 seconds, stirring constantly. Stir in onion mixture, chicken broth, soy sauce, and cashews; cook 1 minute. Drizzle with sesame oil. Serve with rice.