Vietnamese Pork & Broccoli "Rice" Bowls

Vietnamese Pork & Broccoli "Rice" Bowls

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From: EatingWell Magazine, September/October 2017

Broccoli gets a whirl in your food processor, with rice-like results, in this healthy dinner recipe. Serve with hot sauce and limes for an extra kick.

Ingredients 4 servings

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Original recipe yields 4 servings
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Nutrition per serving may change if servings are adjusted.
  • ½ cup warm water
  • 2 tablespoons packed light brown sugar
  • ½ cup fresh lime juice
  • 2 tablespoons rice vinegar
  • 1 tablespoon fish sauce
  • 1-2 tablespoons minced serrano or jalapeño pepper
  • 1 pound broccoli with stems (not crowns)
  • 2 tablespoons peanut oil, divided
  • ½ teaspoon kosher salt, divided
  • 1 pound lean ground pork
  • 1 tablespoon chopped garlic
  • 1 tablespoon chopped fresh ginger
  • ¼ cup chopped fresh cilantro and/or mint
  • ¼ cup thinly sliced shallot
  • 1 cup julienned red bell pepper
  • 1 cup grated carrot
  • 1 cup diced English cucumber
  • ½ cup coarsely chopped roasted unsalted peanuts

Preparation

  • Prep

  • Ready In

  1. Combine water and brown sugar in a bowl; stir until the sugar dissolves. Add lime juice, vinegar, fish sauce and chile pepper to taste. Set aside.
  2. Peel the broccoli stems. Coarsely chop all the broccoli. Pulse in a food processor into rice-size pieces.
  3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the broccoli "rice" and ¼ teaspoon salt. Cook, stirring occasionally, until softened, 4 to 6 minutes. Divide among 4 bowls; cover to keep warm.
  4. Wipe out the pan. Add the remaining 1 tablespoon oil and pork and cook over medium-high heat, stirring and breaking up, until browned, 3 to 5 minutes. Stir in garlic, ginger and the remaining ¼ teaspoon salt. Cook for 1 minute. Remove from heat. Stir in herbs, shallot and ½ cup of the reserved sauce.
  5. To serve, top each bowl of broccoli rice with equal portions of the pork mixture, bell pepper, carrot, cucumber and peanuts. Serve with the remaining sauce.

Nutrition information

  • Serving size: 1⅓ cups
  • Per serving: 422 calories; 23 g fat(5 g sat); 7 g fiber; 30 g carbohydrates; 32 g protein; 120 mcg folate; 66 mg cholesterol; 13 g sugars; 7 g added sugars; 6,496 IU vitamin A; 145 mg vitamin C; 123 mg calcium; 3 mg iron; 700 mg sodium; 998 mg potassium
  • Nutrition Bonus: Vitamin C (242% daily value), Vitamin A (130% dv), Folate (30% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 3 vegetable, ½ other carbohydrate, 3 lean meat, 3 fat

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