GOOD TO KNOW A stir-fry is an ideal way to cook vegetables: With just a little oil and a short cooking time, the technique helps ensure that vegetables such as broccoli retain their nutrients. Broccoli stalks are as delicious as the florets—use a vegetable peeler to remove the tough skin.

　　

Ingredients

Serves 4

　　1 teaspoon grated orange zest, plus 1/4 cup fresh orange juice

　　1/4 cup soy sauce

　　1/4 cup rice vinegar (unseasoned)

　　1 tablespoon cornstarch

　　2 teaspoons vegetable oil, such as safflower

　　1 pork tenderloin (about 1 pound), quartered lengthwise and thinly sliced

　　2 garlic cloves, minced

　　3 scallions, trimmed, white and green parts separated and thinly sliced

　　1 head broccoli (about 1 pound), cut into bite-size florets, stalks peeled and thinly sliced

　　1/2 cup water

　　

Step 1

In a medium bowl, combine orange zest and juice, soy sauce, vinegar, and cornstarch. In a large nonstick skillet, heat 1 teaspoon oil over medium. Working in two batches, cook pork until browned on one side, about 2 minutes (pork will cook more in step 3). Transfer to a plate.

　　

Step 2

Add remaining teaspoon oil, the garlic, and scallion whites to skillet. Cook, stirring occasionally, until scallions wilt, about 2 minutes. Add broccoli and the water; cover, and cook until broccoli is crisp-tender and water has evaporated, 2 to 4 minutes.

　　

Step 3

Add pork (with any juices) and reserved sauce to skillet. Cook, stirring, until pork is cooked through and sauce has thickened, about 2 minutes. Top with scallion greens and serve.

　　

Nutrition Information

Step 4

(Per Serving)

　　

Step 5

Calories: 218

　　

Step 6

Fat: 6.5g (1.6g Saturated Fat)

　　

Step 7

Protein: 27.6g

　　

Step 8

Carbohydrates: 13g

　　

Step 9

Fiber: 2.2g

　　Everyday Food: Light