Asian Barbecued Pork with Broccoli

Yield: serves 4 (serving size: 1 cup pork mixture and 3/4 cup rice)

Ingredients

• 1/3  cup  hoisin
• 3  tablespoons  ketchup
• 2  tablespoons  sake (rice wine)
• 1  tablespoon  low-sodium soy sauce
• 1  tablespoon  minced garlic
• 1  pound  pork tenderloin, trimmed
• Cooking spray
• 
  Oyster sauce:
• 3/4  cup  fat-free, less-sodium chicken broth
• 3  tablespoons  oyster sauce (such as Kame)
• 2  tablespoons  sake (rice wine)
• 2  teaspoons  cornstarch
• 1 1/2  teaspoons  sugar
• 1  teaspoon  dark sesame oil
• 
  Stir-fry:
• 1 1/2  tablespoons  vegetable oil
• 1/4  cup  minced green onions
• 2  tablespoons  minced garlic
• 1 1/2  tablespoons  minced fresh ginger
• 4  cups  small broccoli florets
• 3  cups  hot cooked basmati rice

Preparation

Preheat oven to 375°.

Combine hoisin through garlic in a large zip-top plastic bag. Add pork; seal and marinate in refrigerator 1 hour, turning bag occasionally. Remove pork from bag, reserving 1/4 cup marinade. Discard remaining marinade.

Place pork on a broiler pan coated with cooking spray; insert meat thermometer into thickest portion of pork. Bake at 375° for 35 minutes or until thermometer registers 155°. Let stand 5 minutes. Cut pork in half lengthwise. Cut each half crosswise into 1/4-inch-thick slices; keep warm.

To prepare sauce, combine chicken broth through sesame oil in a bowl. Set aside.

To prepare stir-fry, heat vegetable oil in a wok or large Dutch oven over high heat. Add onions, garlic, and ginger; stir-fry 10 seconds. Add reserved marinade, oyster sauce, and broccoli; bring to a boil over high heat; cook 1 1/2 minutes or until slightly thickened, stirring constantly. Stir in pork; cook 1 minute or until thoroughly heated. Serve over rice.

Nutritional Information

Calories:

460

Fat:

9.4g (sat 2.6g,mono 3.7g,poly 2.2g)

Cholesterol:

75mg

Protein:

32g

Carbohydrate:

59g

Fiber:

3.2g

Iron:

4.9mg

Sodium:

974mg

Calcium:

62mg