Pork and Broccoli Noodle Stir Fry

A couple of years ago, I lost a few pounds.  It's irrelevant how many, how or why.  The point is, apparently they've been out there searching for me all this time.  Guess what?  All of a sudden, someone ratted me out and they've found me.  :/  Ughhh!  Sure, I could speculate about the calendar, my time, my stress levels, my age, etc.  But it sure won't change anything.   That's not to say I won't still make desserts and things my kids love; but if I want to feel more comfortable in my skin, it's time to buckle down and get a little more serious about eating better.  Anyone else out there feeling the same way?  

"Eating better" and having picky kids in the house is definitely a challenge shared by gazillions of parents out there.  I can feel you rolling your eyes.  That's why I'm so excited about this recipe (which I found while browsing through a Diabetes magazine).  We've made this a few times now, and my "I can NOT manage to choke down broccoli" child has loved it.  Okay, so he didn't eat the florets, but he DID find out that he was really cool with the carrot and broccoli noodles... and that was a HUGE step forward for us!  And without having actual pasta noodles in the dish, it's much lower in carbs than a "real" noodle stir fry.   *Before y'all get all excited and start messaging me, I do NOT have diabetes.  But the magazines are a wealth of information on excellent low carb recipes!  

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Ingredients: (4-6 servings)

• 1/4 cup soy sauce
• you can opt for the reduced sodium version here
• 3 Tbsp rice vinegar
• 1 1/2 Tbsp packed brown sugar
• 1/4 tsp crushed red pepper flakes
• or sub sriracha sauce 
• 2 large heads broccoli with the stems
• choose the longest stems you can find
• 3 medium carrots, peeled
• 1 Tbsp vegetable oil
• 2-3 tsp garlic paste
• or 2-3 large cloves garlic, minced fine 
• 4 green onions
• cut into 1-inch pieces
• 1- 1.25 lb lean boneless pork
• cut into thin, bite-sized strips
• 1 cup snow peas
• 1/4 cup chopped toasted peanuts (optional*)

Step-by-Step:

Step 1.  Let's Prep.

Prep the vegetable noodles first.  Peel the carrots first, and then using the same vegetable peeler, apply deep pressure to make these beautiful carrot ribbon noodles.  

Cut the florets from the broccoli as close as you can to the top, then peel the tough outer skin from the stem.  It's quite fibrous, so get it all.  I'm sure there are many ways to make the broccoli ribbon noodles, but we found that it was convenient to use either....  the vegetable peeler.....

or the mandoline set to the middle setting.  If you opt for the mandoline, please be aware that this is NOT a good job for the children.  This is an extremely sharp device.  But it does make the job easier and most uniform. 

So here is our pile of vegetable ribbon "noodles."  All ready to go.  

Step 2.  Let's make the sauce.  

Just dump it all together and mix it up. 

4 Tbsp (1/4 cup) soy sauce

3 Tbsp rice vinegar

1 1/2 Tbsp packed brown sugar

1/4 tsp crushed red pepper flakes

Step 3.  Lets Stir Fry!

To your wok (or pan of choice), add vegetable oil over medium to medium high heat.

Add garlic paste (or minced garlic) and stir just until fragrant but do not allow to burn.

2-3 tsp garlic paste (or 2-3 large garlic cloves, finely minced)

Quickly add broccoli florets.  My strategy was to add the longest cooking vegetables first.  But even these do not take long.  I only cooked them for a couple of minutes.  *You may need to add another Tbsp of vegetable oil.  

a couple cups broccoli florets

After a couple of minutes, add in those gorgeous carrot ribbons. 

After another minute, you can add the broccoli "noodles."  The carrots and broccoli only need to cook a few minutes and they will be tender crisp.  You don't want to over cook them, or they will be mushy and lose all their texture and color.  

Remove the vegetables to a dish.

Add in the pork strips to the wok.  Allow it to get a little sear and color on all the sides first.

Then, stir fry the pork with the sauce that we made at the beginning.  

Finally, add the vegetables back into the wok.

At the end, add in the 1-inch pieces of green onion and snow peas.  They only require about two minutes to be done.  

Finish the dish with a sprinkle of chopped, roasted peanuts (which I inconveniently forgot to add for the photo).  Sorry folks.  :( 

This is super yummy... AND healthy!!!!  Give it a shot.

Written Method:

Step 1.  Let's Prep.

• Prep the vegetable noodles first.  Peel the carrots first, and then using the same vegetable peeler, apply deep pressure to make these beautiful carrot ribbon noodles.  
• Cut the florets from the broccoli as close as you can to the top, then peel the tough outer skin from the stem.  It's quite fibrous, so get it all.  I'm sure there are many ways to make the broccoli ribbon noodles, but we found that it was convenient to use either....  the vegetable peeler.....or the mandoline set to the middle setting.  If you opt for the mandoline, please be aware that this is NOT a good job for the children.  This is an extremely sharp device.  But it does make the job easier and most uniform. 

Step 2.  Let's make the sauce.  

• Just dump it all together and mix it up. 

Step 3.  Lets Stir Fry!

• To your wok (or pan of choice), add vegetable oil over medium to medium high heat.
• Add garlic paste (or minced garlic) and stir just until fragrant but do not allow to burn.
• Quickly add broccoli florets.  We want to add the longest cooking vegetables first.  But even these do not take long.  Only cook these for a couple of minutes.  *You may need to add another Tbsp of vegetable oil.  
• After a couple of minutes, add in those gorgeous carrot ribbons. 
• After another minute, you can add the broccoli "noodles."  The carrots and broccoli only need to cook a few minutes and they will be tender crisp.  You don't want to over cook them, or they will be mushy and lose all their texture and color.  
• Remove the vegetables to a dish.
• Add in the pork strips to the wok.  Allow it to get a little sear and color on all the sides first.
• Then, stir fry the pork with the sauce that we made at the beginning.  
• Finally, add the vegetables back into the wok.
• At the end, add in the 1-inch pieces of green onion and snow peas.  They only require about two minutes to be done.  
• Finish the dish with a sprinkle of chopped, roasted peanuts 

Here are some healthy bonus recipes:
Classic Cobb Salad

Oatmeal Banana Smoothies

Cranberry Cherry Chicken Wrap

Thai Chicken Salad Cones/Wraps

Grilled Chicken Southwestern Salad with Creamy Cilantro Dressing

Marinated Seared Tuna Steaks

Asian Apricot Glazed Crock Pot Pork Tenderloin

Here's one for each of you who asks that age old question... "What am I going to cook for dinner?" Well this fall-apart pork tenderloin could not be any simpler for an easy family dinner.  So for sure, this is not the prettiest dish in the world, but oh wow it was tasty - and easy.

Pork tenderloin may not be what you would think of as a protein to throw into the crock pot, but for around $6, this super lean piece of meat just falls apart after being slow cooked in an Asian inspired glaze. And then to create a little bit of a caramelization of sorts on the glaze, I threw it in my oven at the end while my potatoes were finishing up roasting.  And that's it!  The price per person comes out way less expensive than even your favorite drive through window, and believe me when I say it's way healthier and more tasty!

Print this Recipe!

Ingredients:    

(1 tenderloin shown, but the glaze is enough for 2 tenderloins)

• 1/4 c low sodium soy sauce
• 1 Tbsp yellow mustard
• 2-3 Tbsp maple syrup
• 2 Tbsp canola oil
• 2 Tbsp dried onion flakes 
• 1 Tbsp garlic powder
• 1 Tbsp light brown sugar
• 1/4 c apricot preserves
• garnishes optional
• sesame seeds
• sliced chives or green onions
• 1 1/2 - 2 pound pork tenderloin, trimmed 

Step-by-Step:

Let's start off by mixing together this super easy glaze.  Just mix all the ingredients together in a bowl.  

We start off with 1/4 c low sodium soy sauce + 1 Tbsp yellow mustard.

2 - 3 Tbsp maple syrup + 2 Tbsp canola oil.

2 Tbsp dried onion flakes + 1 Tbsp onion powder.

1 Tbsp light brown sugar + 1/4 cup apricot preserves.

So this is what the glaze looks like.  That was so easy!   This would also be great on chicken or basted onto shrimp for grilling! 

You will want to trim the tenderloin of extra fat and the silverskin.  Unfortunately, I have a round crock pot, rather than an elongated oval shaped one, so I had to bend mine.  But hey... it still worked out just fine.  

Cook in the crock pot on high for around x 3 1/2 hours.  My boys like it when it's absolutely falling apart.  Then if you would like the glaze to have that bit of caramelization, transfer the meat to the an oven safe dish and pop it into the oven at 400 degrees F until you get the look you would like.  In the crock pot, the glaze will remain pretty soft.  It's up to you.   

To serve, garnish with sesame seeds (try dry toasting them in a small pan on the stovetop first), and and some thinly sliced chives or green onions.  Good luck trying to "slice" the meat.  It works better to just break it apart into big chunks to serve with some of the glaze from the bottom of the crock pot. 

I hope you enjoyed this simple and delicious recipe!

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Baked Chicken Taquitos

Happy Hour Pizza Rolls

Mongolian Beef

Funky Monkey Morning Smoothies

Creamy "Work Week" Chicken Enchiladas

Thai Chicken Salad Cones

Written Method:

Mix all the glaze ingredients together. Trim the tenderloin of extra fat and the silverskin.  Pour the glaze over the pork in the crock pot.  Cook on high for around x 3 1/2 hours.  My boys like it when it's absolutely falling apart.  Then if you would like the glaze to have that bit of caramelization, transfer the meat to the an oven safe dish and pop it into the oven at 400 degrees F until you get the look you would like.  In the crock pot, the glaze will remain pretty soft.  It's up to you.   

To serve, garnish with sesame seeds (try dry toasting them in a small pan on the stovetop first), and and some thinly sliced chives or green onions.  Good luck trying to "slice" the meat.  It works better to just break it apart into big chunks to serve with some of the glaze from the bottom of the crock pot.