Name: Curried Pork & Vegetable Stir-Fry
Prep time: 5 min
Total time: 30 min
Ingredients: 2 tablespoons olive oil; 1 tablespoon reduced-sodium soy sauce; 0.5 teaspoon garlic powder; 0.5 teaspoon finely chopped fresh ginger or 1/4 teaspoon ground ginger; 0.5 teaspoon ground black pepper; 0.5 teaspoon ground cardamom; 0.5 teaspoon chili powder; 1.5 pounds pork loin, cut into bite-size strips (see Tips); 2 cups broccoli florets; 1 cup thinly sliced carrots; 1 cup cauliflower florets; 2 tablespoons white vinegar; 1 tablespoon curry powder; 2 cups hot cooked brown rice

Curried Pork & Vegetable Stir-Fry

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Ginger, cardamom and curry powder are just some of the many spices that lend flavor to the pork in this 30-minute dinner.

EatingWell Test Kitchen

Updated on November 4, 2022

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Prep Time:

5 mins

Additional Time:

25 mins

Total Time:

30 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Dairy-Free Egg Free Healthy Aging Healthy Immunity High-Protein Low Sodium Low-Calorie Nut-Free

Jump to Nutrition Facts

Ingredients

2 tablespoons olive oil
1 tablespoon reduced-sodium soy sauce
½ teaspoon garlic powder
½ teaspoon finely chopped fresh ginger or 1/4 teaspoon ground ginger
½ teaspoon ground black pepper
½ teaspoon ground cardamom
½ teaspoon chili powder
1 ½ pounds pork loin, cut into bite-size strips (see Tips)
2 cups broccoli florets
1 cup thinly sliced carrots
1 cup cauliflower florets
2 tablespoons white vinegar
1 tablespoon curry powder
2 cups hot cooked brown rice

Directions

In a very large skillet, combine oil, soy sauce, garlic powder, ginger, pepper, cardamom and chili powder. Add half of the pork; stir-fry pork over medium-high heat for 3 minutes. Using a slotted spoon, remove pork from skillet. Repeat with the remaining half of the pork. Return all of the pork to the skillet.
Add broccoli, carrot, cauliflower, vinegar and curry powder to pork mixture. Bring to boiling; reduce heat. Cover and simmer for 3 to 5 minutes or until vegetables are crisp-tender, stirring occasionally.
Serve pork and vegetables over brown rice.

Tips

Tip: To keep the sodium in this dish in check, choose natural pork rather than enhanced pork.

Nutrition Facts (per serving)

282	Calories
8g	Fat
23g	Carbs
26g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 serving
Calories 282
% Daily Value *
Total Carbohydrate 23g	8%
Dietary Fiber 2g	9%
Total Sugars 4g
Protein 26g	52%
Total Fat 8g	10%
Saturated Fat 3g	15%
Cholesterol 74mg	25%
Vitamin A 243IU	5%
Vitamin C 15mg	16%
Folate 8mcg	2%
Sodium 321mg	14%
Calcium 13mg	1%
Iron 2mg	9%
Magnesium 59mg	14%
Potassium 483mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.