pork tenderloin stir fry

Ingredients:

  • 1 LB pork tenderloin (vegetarians, sub 12 oz shiitake, oyster + enoki mushrooms)
  • 1/2 large red bell pepper, cut into thin strips
  • 1 – 8 oz bag of French green beans, rinsed + cut into thirds
  • 2 broccoli crowns (~ 2 cups), rinsed + cut into bite-size pieces
  • 1 baby bok choy, rinsed + leaves separated (remove brown leaves or ends)
  • 1 bag stir fry kit (sold in most grocers, we used Taylor Farms sold at Whole Foods – a mixture of chopped bok choy, cabbage + snow peas but omitted the sauce packet)
  • 9.5 oz Udon noodles (we used Hakubaku organic – delish – but you can use rice noodles or rice as substitutes)
  • 4 garlic cloves, thinly sliced
  • 2 TBS chopped ginger (we buy it prepared in a jar, but you can peel + chop your own)
  • 1 jar teriyake sauce (we like Soy Vay brand or Sky Valley, which is organic)
  • 1 TBS canola oil
  • 1 TBS sesame oil + 1 tsp
  • low-sodium soy sauce, optional
  • Siracha sauce, optional

Directions:

Place tenderloin in large ziploc bag and add 1/3 jar of teriyake sauce. Place in refrigerator the morning of making this dish and let it marinade during the day or at least 2 hours.

Remove tenderloin from bag and place on a cutting board, discard marinade. Using a pairing knife, remove any remaining fat (tenderloin is very lean so there shouldn’t be much). Slice meat into 1/4″ rounds then lay rounds flat on cutting board and cut each round in half into strips (larger pieces may need to be sliced into thirds). Set aside.

Begin bringing a large pot of water to a boil. While water is coming to a boil, continue with instructions below but once boiling, add udon noodles and cook according to package directions, approximately 4 minutes. Drain, drizzle with 1 tsp sesame oil and set aside.

Spray a large non-stick skillet with cooking spray and heat over medium-high heat. Once hot, add pork and saute quickly for 2 minutes, stirring often, to get a good sear on all sides. Remove from pan and set aside in a bowl.

Reduce heat to medium and add 1 TBS canola oil and 1 TBS sesame oil and swirl to coat pan. Add ginger and heat for 30 seconds, stirring constantly then add bell pepper, beans, broccoli and bok choy leaves to pan. Stir frequently for 5-7 minutes until veggies are cooked through but still have a bite (not mushy). During the last minute or so of cooking, add sliced garlic to veggies and stir well. Add pork and juices that have accumulated in the dish to pan. Add 4 TBS teriyake sauce, stir well and heat through for 2 minutes (if you prefer more sauce, add to taste, but it will increase calories and sodium). Remove pan from heat. Stir in udon noodles until completely coated with sauce and stir fry mixture.

To plate: divide evenly among 5 plates (if you have less mouths to feed, you have leftovers!). Drizzle with a little soy sauce + serve with Siracha for heat.

Serves: 5

Hands-on time: 30 minutes

Inactive cooking time: 2 – 9 hours, depending on how long you have to marinade the tenderloin.

Nutrients per serving: Calories: 425 / Total Fat: 10.3g / Saturated Fat: 1.5g / Trans Fat: 0g / Total Carbs: 55.7g / Protein: 26g / Sodium: 894mg / Dietary Fiber: 5.4g / Sugar: 10.3g

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