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Cashew Stir-fry with Broccoli and Pork

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January 13, 2015 | Issue 539

Easy Weeknight Stir-Fry

Cashew Stir-Fry with
Broccoli and Pork

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)

Directions

  1. 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.
  2. 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.
  3. 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.
  4. Divide rice among four dinner bowls and top each with stir-fry. Sprinkle cashews on top and serve.

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Grocery list

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

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Did You Know?

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.

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