Stir-frying is a quick and easy way to cook vegetables so that they retain their vibrant color and healthful nutrients. This recipe combines cancer-fighting broccoli, protein-rich pork and the nutty crunch of cashews. Broccoli and other cruciferous vegetables contain glucosinolates, compounds that may help decrease inflammation, a risk factor for cancer. Serve over brown rice for a healthy boost of fiber.
Makes 4 servings.
Per serving: 369 calories, 15 g total fat (3 g saturated fat), 41 g carbohydrate, 21 g protein, 4 g dietary fiber, 374 mg sodium.
3 tsp. sesame oil, divided
1 large onion, thinly sliced
1 medium red bell pepper, sliced in 1/4-inch strips
1 medium carrot, thinly sliced crosswise
3 cups broccoli florets
8 oz. boneless pork loin chops, cut into 1-inch by 1/2-inch strips
4 cloves garlic, minced
1/4 tsp. red pepper flakes or to taste
1/2 cup chopped scallions
1 Tbsp. finely minced fresh ginger
2 Tbsp. reduced-sodium soy sauce
1/2 cup reduced-sodium chicken broth or vegetable broth
2 cups cooked brown rice
1/2 cup toasted unsalted cashews, chopped (roasted peanuts may be substituted)
In large non-stick skillet or wok heat 1 teaspoon oil over medium-high heat. Add onion, pepper and carrot and sauté until tender. Remove vegetables and set aside.
Heat another 1 teaspoon oil over medium-high heat and stir-fry broccoli for 3 to 4 minutes. Remove broccoli and set aside with vegetables.
Heat last teaspoon oil over medium heat and stir-fry pork, garlic and red pepper flakes for 4 to 5 minutes or until pork is no longer pink. Stir in scallions and ginger and sauté for an additional minute. Stir in vegetables. Add soy sauce and broth. Cook 1 to 2 minutes.
Divide rice among four dinner bowls and top each with stir-fry. Sprinkle cashews on top and serve.
Sesame oil Onion Red bell pepper Carrot Broccoli florets Boneless pork loin chops Garlic Red pepper flakes Scallions Ginger Reduced-sodium soy sauce Reduced-sodium chicken broth or vegetable broth Cooked brown rice Toasted unsalted cashews
Boiling vegetables for a long time causes some water-soluble vitamins (as well as some cancer-fighting phytochemicals) to leach into the water. Instead, steam or stir-fry for 3 to 5 minutes to preserve these nutrients.
The American Institute for Cancer Research is a nonprofit charity designated as tax-exempt under Section 501(c)3 by the Internal Revenue Service. Donations are tax-deductible to the full extent of the law. EIN 52-1238026.