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Cashew Stir-fry with Broccoli and Pork

Stir-frying is a quick and easy way to cook vegetables so that they retain their vibrant color and healthful nutrients. This recipe combines cancer-fighting broccoli, protein-rich pork and the nutty crunch of cashews. Broccoli and other cruciferous vegetables contain glucosinolates, compounds that may help decrease inflammation, a risk factor for cancer. Serve over brown rice for a healthy boost of fiber.

Ingredients

3 tsp. sesame oil, divided
1 large onion, halved and thinly sliced
1 medium red bell pepper, sliced in 1/4-inch strips
1 medium carrot, thinly sliced crosswise
3 cups broccoli florets
8 oz. boneless pork loin chops, cut into 1-inch by 1/2-inch strips (preferably organic)
4 cloves garlic, minced
1/4 tsp. red pepper flakes or to taste
1/2 cup chopped scallions
1 Tbsp. finely minced fresh ginger
2 Tbsp. organic soy sauce*
1/2 cup MSG-free chicken broth or vegetable broth
2 cups cooked brown rice
1/2 cup toasted unsalted cashews, chopped (roasted peanuts may be substituted)

*Make sure that your soy sauce is made from organic, fermented soy. GMO soy and unfermented soy should be avoided.

(As always, The Best Years in Life recommends choosing organic content and fresh content as much as possible for the healthiest recipe. Also, wash all fruits and vegetables before cutting or adding to the recipe.)

  

Instructions

1. In large non-stick skillet or wok heat 1 teaspoon oil over medium-high heat. Add onion, pepper and carrot and sauté for 8 to 10 minutes. Remove vegetables and set aside.

2. Heat another 1 teaspoon oil over medium-high heat and stir-fry broccoli for 3 to 4 minutes. Remove broccoli and set aside with vegetables.

3. Heat last teaspoon oil over medium heat and stir-fry pork, garlic and red pepper flakes for 4 to 5 minutes or until pork is no longer pink. Stir in scallions and ginger and sauté for an additional minute. Stir in vegetables. Add soy sauce and broth. Cook 1 to 2 minutes.

4. Divide rice among four dinner bowls and top each with stir-fry. Sprinkle cashews on top and serve.

Makes 4 servings.

Per serving: 369 calories, 15 g total fat (3 g saturated fat), 41 g carbohydrate, 21 g protein, 4 g dietary fiber.

Original recipe and image source: aicr.org

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