September 23, 2021
pork & broccoli stir-fry;

Pork and Broccoli Stir-Fry

pork & broccoli stir-fry;
pork & broccoli stir-fry; own work

This comes from a cookbook called the Better Homes and Gardens New Dieter’s Cookbook, which dates to 1997.  Yes, that’s pre-keto, pre-paleo, pre-South Beach Diet, pre-Atkins.  My original all-purpose cookbook was the BH&G plaid cookbook, and some of the recipes in here are pretty similar, just with smaller quantities of meat, more veggies, and instructions to use fat-free ingredients.  And, yes, I modify it to suit my family, including two teen boys (three until mid-August), and, in particular, have doubled the sauce and many of the ingredients.  (Yes, a couple years ago, I got an extra-large skillet.) But as stir-fries go, this is fairly simple.

Ingredients:

1 – 1 1/2 lb pork (I buy a pork loin and use it for a couple recipes)

1 1/2 cups chicken broth (OK, 1 1/2 cups water and 1 1/2 tsp chicken bullion/soup base)

6 tbsp hoisin sauce (1/4 cup + 2 tablespoons)

2 tbsp cornstarch

1/4 tsp crushed red pepper

1 onion, sliced

1 1/2 – 2 lbs frozen broccoli, thawed/drained

2 cloves garlic

1 tsp minced gingerroot

oil

1/2 cup water chestnuts (I omitted this last time, I think)

Steps:

Thinly slice meat.

Stir together broth, hoisin sauce, cornstarch, and red pepper.

Spray a large skillet with nonstick spray, preheat, add onion, broccoli, garlic and gingerroot.  Stir-fry “for three minutes or until vegetables are crisp-tender” (note:  I like my veggies pretty well done, by cooking longer now or later).  Remove veggies.

Add oil and cook pork “until no pink remains.”  Push pork away from center.  Pour sauce in and cook until thickened and bubbly, return vegetables to skillet, stir in water chestnuts, and cook 2 minutes more.

 

This is a “serve over rice” recipe.  Honestly, though, depending on how much meat and veggies you use, it’s not very saucy, which is fine if you’re keto-ing but perhaps not so much if you want the rice to stretch out the meal.  On the other hand, there are many such recipes and I am guessing that I might be the odd one for wanting more sauce.

 

 

One thought on “Pork and Broccoli Stir-Fry

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