Tender pork stir-fried with broccoli makes for a delicious, quick meal that comes together in just minutes.

The key to successful stir-frying at home is ensuring the oil in your wok or skillet is smoking hot before adding ingredients. To keep the process smooth and efficient, I like to arrange all the ingredients on a plate in the order they’ll be added. This way, I can work quickly and avoid overcooking.

To round out the dish, I prepare Crispy Chinese noodles by boiling them for a few minutes, then toss them into the hot wok once the pork and broccoli have been removed.

HELPFUL HINTS:

Dried Chinese noodles or angel hair pasta can be used instead of fresh Chinese noodles.

2 teaspoons ground ginger can be used instead of fresh ginger.

Frozen chopped onion can be used instead of diced onion.

COUNTDOWN:

Place water for noodles on to boil.

Prepare ingredients for both recipes.

Boil noodles

Stir-fry pork broccoli.

Sitr-fry noodles

SHOPPING LIST:

To buy:10 ounces pork tenderloin, 1 container cornstarch, 1 small piece fresh ginger, 1/2 pound broccoli florets, 1 small bottle reduced sodium soy sauce, 1 small bottle dry sherry, 1 container steamed or fresh Chinese noodles.

Staples: onion, garlic, sugar, canola oil, salt and black peppercorns.

Stir-fry Pork with Broccoli

Recipe by Linda Gassenheimer

10 ounces pork tenderloin

1 tablespoon cornstarch

1 tablespoon chopped ginger

1/2 pound broccoli florets, about 3 cups

2 tablespoons canola oil, divided use

1 cup diced onion

2 crushed garlic cloves

2 tablespoons water

1 teaspoon sugar

3 tablespoons reduced sodium soy sauce

3 tablespoons dry sherry

Freshly ground black pepper to taste

Cut pork into thin slices about 1-inch by 1/2-inch. Place pork in a small bowl. Add the cornstarch and ginger and mix into the pork with a spoon. Cut broccoli into approximately 1-inch pieces.

Heat 1 tablespoon oil in a wok or large skillet. When hot, add pork, onion and garlic and stir-fry over high heat for 3 minutes. Remove to a plate. Add the remaining 1 tablespoon oil to the wok and then the broccoli. Stir-fry 3 minutes. Sprinkle with water and sugar. Toss to mix into the broccoli. Cover the wok with a lid and cook 2 minutes. Return the pork mixture to the wok. Add soy sauce, sherry and pepper to taste. Stir-fry for 1 minute. Serve with the noodles.

Yield 2 servings.

Per serving: 415 calories (37 percent from fat), 17.1 g fat (2.1 g saturated, 9.7 g monounsaturated), 90 mg cholesterol, 36.7 g protein, 23.7 g carbohydrates, 4.3 g fiber, 881 mg sodium.

Crispy Chinese Noodles

Recipes by Linda Gassenheimer

4 ounces steamed or fresh Chinese noodles (2 cups)

1 teaspoon canola oil

Salt and freshly ground black pepper

Bring a large saucepan 3/4 full of water to a boil. Add the noodles and boil 2 minutes. Drain and add salt and pepper to taste. When the pork has been removed from the wok, add oil to hot wok. When oil is smoking, add noodles. Stir-fry 3 to 4 minutes or until noodles are crisp. Spoon onto 2 plates.

Yield 2 servings.

Per serving: 239 calories (18 percent from fat), 4.8 g fat (0.8 g saturated, 2.1 g monounsaturated), 48 mg cholesterol, 8.1 g protein, 40.6 g carbohydrates, 1.9 g fiber, 12 mg sodium.

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