Stir-Fried Pork and Vegetables with Rice
Serves7 (1 cup rice, 3/4 cup stir fry)
SWAP ScoreWhat's this?
Ingredients
- 2 cups chicken broth or water
- 2 cups water
- 2 cups rice, uncooked
- 2 tablespoons oil, divided
- 2 cups broccoli cuts, frozen
- 1 cup carrots, sliced thinly
- 1/2 medium onion, minced
- 1 teaspoon garlic powder
- 1 8-ounce can sliced mushrooms, drained (optional)
- 1 pound ground pork or turkey
- 2 tablespoons soy sauce
Directions
- Heat broth and water in a large sauce pan to a boil. Add rice and return to a boil.
- Reduce heat to low and cover, allowing rice to simmer until cooked, about 20 minutes.
- In a large skillet, heat 1 tablespoon oil over medium-high heat.
- Add broccoli, carrots, onion and garlic powder. Cook until crisp-tender, about 5 minutes.
- Add mushrooms and cook 1 minute to heat through. Set vegetables aside.
- Add remaining oil to the pan and add pork. Cook until browned, drain fat.
- Add soy sauce and stir until mixed. Add vegetables to pork mixture and cook an additional minute to heat them through.
- Serve over rice.
Recipe Tips
Omit the pork to make a vegetable-based meal.
For brown rice, add one extra cup of broth or water.
Nutrition Facts
Stir-Fried Pork and Vegetables with Rice
Amount Per Serving (1 cup rice, 1 cup stir fryg)
Calories 330
Calories from Fat 162
% Daily Value*
Total Fat 18g
28%
Saturated Fat 5g
25%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 62mg
21%
Sodium 597mg
25%
Potassium 598mg
17%
Total Carbohydrates 21g
7%
Dietary Fiber 3g
12%
Sugars 3g
Protein 21g
42%
Vitamin A
90%
Vitamin C
53%
Vitamin D0%
Calcium
4%
Iron
11%
* Percent Daily Values are based on a 2000 calorie diet.
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