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1 small red or cooking onion
1 red or yellow bell pepper
1 head broccoli
2 garlic cloves
398-mL can pineapple tidbits, packed in their own juice
1 tbsp cornstarch
1/4 cup hoisin sauce
1 lime
1/2 to 1 tsp hot red-chili flakes
375 to 500 g pork tenderloin, or pork stir-fry strips
2 tsp vegetable oil
1/4 cup chopped fresh cilantro
Cut onion in half lengthwise. Place cut-side down on a cutting board and slice into long thin strips. Core and seed pepper, then slice into long thin strips. Slice florets from broccoli and cut into small bite-size pieces. Peel broccoli stalks, if you like, and slice into thin rounds. Finely mince garlic.
Drain juice from pineapple into a 2-cup (500-mL) measuring cup. Juice should measure about 2/3 cup (150 mL). Don't worry if it is a little less or more. Stir cornstarch into pineapple juice until dissolved. Stir in hoisin sauce. Cut lime in half and squeeze juice into pineapple juice mixture. Stir in 1/2 teaspoon (2 mL) chili flakes. If you like it fiery, add another 1/2 teaspoon (2 mL) chili flakes. If using pork tenderloin, slice into bite-size strips.
Heat oil in a large frying pan or wok set over medium-high heat. Add pork and stir-fry until golden-tinged and cooked through, about 4 minutes. Add onion, pepper, broccoli and garlic. Continue to stir-fry 2 more minutes. Add pineapple tidbits and stir-fry until heated through, about 1 more minute. Stir pineapple juice mixture, then pour into pan. Using a wooden spoon, scrape up any brown bits from bottom of pan. Cook, stirring continuously, until liquid is bubbling and has thickened, from 2 to 3 minutes. Remove from heat, then stir in coriander. Serve immediately. Great over wide rice noodles or steamed rice.
Calories 314, Protein 24.3g, Carbohydrates 41.1g, Fat 7.3g, Fibre 5.8g, Sodium 347mg.
This classic pineapple-and-pork combo is tossed with fresh veggies and chili flakes to make for a memorable dinner--with just one pan to clean up.