Orange pork stir fry

Take out your chopstick, find a good movie on Netflix and get ready for all the satisfaction of orange stir-fry take out and none of the guilt! This orange stir-fry satisfies even the strongest craving for takeout. This dish is super easy and is filled with carrots, pork, broccoli and green beans. The orange stir-fry sauce is filled with sweet orange juice, savoury soy sauce, fresh ginger and nutty sesame oil.

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Tools

Preparation

1

Cook the rice: ¬†In the sink, place the brown rice in a strainer and rinse it well. ¬†In a pot, add the¬†brown¬†rice,¬†water¬†(1 cup, 2 cup),¬†salt¬†(1/8 tsp, 1/4 tsp) and stir. Bring to a boil on high heat. Reduce the heat to medium/low, cover and cook 25 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.¬†When the rice is cooked, lightly fluff it with a fork to ensure it doesn’t stick together.¬†

2

Preparation and cook the vegetables: While the rice is cooking, peel the carrots and cut in 1/2 cm slices. Dice the onion in about 1 cm dices.  

3

Prepare the broccoli: Cut the broccoli in bite size florets. 

4

Cook the pork: Cut the pork tenderloin in 1/2 cm slices. In a small pan, add the oil (1/2 tsp, 1 tsp) and the pork tenderloin. Cook on medium heat until fully cooked Рabout 7 minutes. Place the cooked pork in a bowl and set aside. 

Note: Ensure the pork is cooked to a minimal internal temperature of 145F.

5

Prepare the stir fry: In a large pan, add oil (1/2 tsp, 1 tsp), onion, and the carrots. Cook on medium heat for about 5 minutes, until the onion is tender. Add the orange stir fry sauce, the green beans and the broccoli. Cook on medium/high heat for about 4 minutes or until the sauce thickens and the vegetables are cooked but still crunchy. Add the cooked pork and combine. 

6

IMG_59491

Assemble and serve: On individual plates, place the rice, the vegetables, the pork, and garnish with sesame seeds. 

Bon Appétit!

Ingredients

Included

2 portions

4 portions

brown rice

1/2 cup

1 cup

broccoli

150 gr

300 gr

green beans

50 gr

100 gr

carotte

200 gr

400 gr

onion

1 small

1 medium

orange marinated pork tenderloin

200 gr

400 gr

Orange stir fry sauce

1/2 cup

1 cup

sesame seeds

1 tbsp

2 tbsp

oil*

1/2 + 1/2 tsp

1 +1 tsp

water

1 cup

2 cup

salt*

1/8 tsp

1/4 tsp

Dr. Herrington's Health Fact

Regina Naturopathic

BROCCOLI 
Broccoli contains a powerful compound called sulforaphane. Recent research found that sulforaphane has the potential to slow the progression of Alzheimer’s and Parkinson’s disease. Multiple studies have also shown that eating cruciferous vegetables (of which Broccoli is one of), reduces the risk of breast, ovarian, and prostate cancers.

Cooking with Kids

Cooking for kids?
If your child doesn’t like broccoli or any other vegetable, cook it separately and try to slowly introduce it to the child.

Making this recipe with kids?
Ask the child to help by completing step 6:

  • Assemble¬†& Serve

Recommended Wine Pairing

CONO SUR PINOT NOIR
Rich, fruity notes of cherry, raspberry, plum and strawberry and a hint of smoke. A balanced, new-world styled wine.
Region: Aconcagua, Chile
Colour:
Red
Alcohol: 13%
Price
(SLGA): $13.17

CALITERRA RESERVA SAUVIGNON BLANC Clear pale straw colour; fresh cut grass, gooseberry and citrus/lime aromas; dry medium body with round flavour of melon and citrus, short finish.
Region: Chili
Colour: White
Alcohol:
13%
Price (SLGA): $14.48

Tags

Note: We cannot guarantee any dish is allergen free. 

Nutritional Information