Lean pork strips quickly sautéed with crunchy broccoli, sweet bell peppers, and a splash of tamari for a light yet savory stir-fry packed with protein and antioxidants.
Preparation Time
- Prep: 15 minutes
- Cook: 15 minutes
- Total: 30 minutes
- Servings: 4
Ingredients
- 500 g (1.1 lb) lean pork loin, thinly sliced
- 2 tbsp extra virgin olive oil or avocado oil
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 tbsp freshly grated ginger
- 2 garlic cloves, minced
- 3 tbsp low-sodium tamari sauce (or coconut aminos)
- 1 tbsp fresh lime juice
- 1 tsp sesame oil (optional)
- Black pepper to taste
- Toasted sesame seeds (optional garnish)
Instructions
- Heat 1 tbsp of oil in a large skillet over medium-high heat. Add pork strips and sauté for 5–6 minutes until lightly browned. Remove and set aside.
- In the same skillet, add the remaining oil. Sauté garlic and ginger for 30 seconds.
- Add broccoli and bell peppers. Cook for 4–5 minutes, stirring often, until vegetables are crisp-tender.
- Return pork to the skillet. Add tamari and lime juice, stir well to coat. Cook for another 2–3 minutes.
- Drizzle with sesame oil if using, sprinkle with sesame seeds, and serve immediately.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | ~320 kcal |
| Protein | ~30 g |
| Carbohydrates | ~10 g |
| Fiber | ~3 g |
| Total Fat | ~18 g |
| Saturated Fat | ~3 g |
| Vitamin C | ~140% DV |
| Iron | ~15% DV |
| Zinc | ~20% DV |
Evidence-Based Health Benefits
1. Pork supports muscle maintenance and immune health
Lean pork provides high-quality protein, zinc, and B vitamins essential for muscle repair and immune response.
Reference: McNeill SH, 2014. Nutrients.
2. Broccoli and bell peppers are antioxidant powerhouses
Rich in vitamin C, flavonoids, and fiber, these vegetables help reduce inflammation and support skin, vision, and cardiovascular health.
Reference: Liu RH, 2013. Advances in Nutrition.
3. Tamari offers flavor with less sodium
Tamari, especially the reduced-sodium variety, enhances taste while being gentler on blood pressure than conventional soy sauce.
Reference: Ma L et al., 2021. Nutrients.
Kitchen Tips
- Cut pork thinly across the grain to ensure tenderness.
- For extra crunch, don’t overcook the broccoli—keep it vibrant and slightly crisp.
- For a gluten-free dish, make sure to use certified gluten-free tamari.
- This dish pairs well with quinoa, brown rice, or cauliflower rice.
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