This Keto Friendly stir-fried Broccoli and Pork makes the perfect lunch or dinner any day of the week. It’s deliciously healthy, easy to make and is on the table in under 20 minutes.
Stir frys, IMHO, are just one of those meals that everyone always turns to when they either don’t have much time to cook an elaborate meal but still want something filling and delicious. Or, when there is an abundance of wilting vegetables in the fridge that you absolutely have no idea what to do with. At least that’s how it was for us growing up. I mean, I really can’t argue that making a stir fry is seriously one of the best ways to do both of those things. And I’m here to tell you that just because you may be following a Low Carb or Keto diet, doesn’t mean that you, too, can’t indulge in the deliciousness of a flavour packed stir fry.
Ok, ok. So you may not be able to serve stir frys over your favourite noodles. And you certainly won’t be able to throw ’em over a bed of hot steaming rice. But who needs either of those things when you have a bowl of perfectly cooked pork strips, tender and vibrant broccoli and a sauce packed with such flavour, it’s going to have you questioning how on Earth it’s Keto.
If you haven’t picked up what I’m putting down as of yet, the Keto Diet has made another grand entrance in our household as of this week. I haven’t made the commitment to it just yet but the boyfriend, whom I cook for, is 100% locked in. I’m talkin’ butter in his coffee every morning kinda locked in. And so, I’m left with the challenge of having to make meals that work for both of us. Let’s just say that this quick and easy Broccoli and Pork Stir Fry spoke to both of our hearts. And even for someone not on the Keto Diet, it was even better served up over a bed of cauliflower ‘rice’ (if I do say so myself!)
INGREDIENTS YOU’LL NEED TO MAKE THIS KETO FRIENDLY BROCCOLI AND PORK
These ingredients might be healthy and Keto friendly but when they combine, something magical happens! Let’s get into them in a little bit more detail down below:
- Pork Strips: An excellent source of protein that adds a savoury flavour to the dish. Look for lean pork strips or pork loin, sliced into thin strips. Trim excess fat if necessary. RECIPE NOTE: The recipe as written would also be great with chicken or beef strips!
- Broccoli: Has a low carb content and is high in fiber, making it a great choice for this keto friendly stir-fry. Fresh broccoli florets work best for this recipe. You can either buy pre-cut florets or cut them from a whole broccoli head.
- Garlic: Adds a pungent and aromatic flavour to the dish. Fresh minced garlic works best in this recipe.
- Ginger: Adds a unique and pungent flavour to this broccoli and pork stir fry. It has a warm, slightly spicy, and aromatic taste that can be both refreshing and zesty. Fresh minced ginger works best in this recipe.
- Green Onion: Cause, IMHO, what’s a stir fry without some fresh green onions or scallions to top it all off?! They add freshness, a mild onion flavour and a pop of vibrant colour to the final dish.
- Beef Broth: Adds flavour to the stir fry and helps steam the broccoli to tender and crisp perfection. You can use a different broth (such as vegetable or chicken) instead, if you prefer. If following a stict Keto or Low Carb diet, be mindful of the added sugars and try your best to choose a low/no carb option or make your own!
- Avocado Oil: Adds healthy fats to the stir-fry and helps in cooking both the pork and broccoli. It also adds a neutral flavour to the dish. You can use a different oil (such as sesame or avocado) instead, if you prefer.
- Soy Sauce: Adds some saltiness and a savoury and umami-rich flavour to the sauce. Choose either regular soy sauce, tamari (gluten-free soy sauce) or coconut aminos depending on your dietary preferences.
- Sesame Oil: Adds a distinct nutty flavour to the stir fry sauce which contributes to its overall richness.
- Rice Vinegar: Adds a tangy and slightly sweet element to the sauce, balancing out the savoury flavours. It also provides a subtle acidity that enhances the overall taste of the sauce. You can use apple cider vinegar instead, if you prefer.
- Sugar Free Sweetener: Balances out the saltiness from the soy sauce and sweetens things up a bit. Use a keto friendly sweetener such as erythritol, stevia or monk fruit to add a touch of sweetness to the sauce without adding any carbohydrates. If you’re not strictly following a Low Carb or Keto diet, feel free to use regular sugar instead.
- Xanthan Gum (not pictured): An optional thickening agent. It helps give the sauce a slightly thicker consistency. However, if you prefer a thinner sauce, you can omit this ingredient. If you’re not strictly following a Low Carb or Keto diet, you can use cornstarch instead.
- Chili Flakes: Optional but adds a bit of a spicy kick to this pork and broccoli stir fry.
- Salt and Pepper: Enhance the overall flavour of the dish. We use them on both the pork itself as well as in the homemade keto friendly stir-fry sauce.
HOW TO MAKE KETO FRIENDLY STIR-FRIED BROCCOLI AND PORK (KEY TIPS)
You can find full instructions for how to make this low carb recipe for broccoli and pork stir fry in the recipe card down below, but here are a few quick tips to keep in mind:
- Chop, slice and prepare all ingredients before you start cooking. This helps the cooking process move smoothly and prevents any last-minute scrambling. The beauty of stir frys is that they generally cook pretty fast so preparing all of the ingredients before beginning is essential.
- If you’re slicing the pork yourself, be sure to slice it into uniform strips to ensure even cooking. This ensures that all pieces cook at the same rate and prevents some from being overcooked while others are undercooked. EXTRA TIP: To save on time and for convenience, opt for pre-sliced pork normally labelled “pork strips” or “pork stir fry” at the grocery store or butcher.
- If you’re cutting the broccoli yourself, be sure to cut them into even sized florets. This ensures even cooking in the same amount of time. EXTRA TIP: Try and cut your florets more on the small side so they cook faster.
- Use high heat and make sure your pan is hot enough before you add your ingredients. High heat helps to sear the exterior of meats quickly, sealing in their natural juices. This prevents the meat from becoming dry and tough. The result is tender and flavourful meat.
- Cook the pork first until it’s browned. Not only does this allow the pork to develop flavour and ensures that it’s cooked through before adding other ingredients. But it also adds a tremendous amount of extra flavour to the pan itself which will then be absorbed by the broccoli and other ingredients.
- Don’t overcook the broccoli. Cook it until it’s tender-crisp, ensuring it doesn’t become mushy. This maintains the bright green color and crisp texture.
- Mix all of the stir fry sauce ingredients together in a bowl until well combined before adding it to the skillet with the pork and broccoli. This will ensure that all of those delicious flavours get evenly distributed over the entire dish.
- If you’re using xanthan gum to thicken the sauce, sprinkle it gradually while whisking to avoid clumps. Then, allow the sauce to sit for a few minutes to thicken.
FREQUENTLY ASKED QUESTIONS
YES! Lean pork is keto friendly. Lean pork cuts are good sources of high-quality protein without significant carbohydrates. These cuts are lower in fat compared to fattier cuts like pork belly or shoulder. While fat is encouraged on a keto diet, it’s also important to have a balance and lean protein sources contribute to overall macronutrient balance.
The pork tenderloin and pork loin are the most tender cuts of pork and are excellent choices for stir-frying. Remember to slice the tender cuts against the grain to maximize tenderness in your stir-fry. When preparing a pork stir-fry, you want to avoid cuts that are tougher and require longer cooking times to become tender, such as pork shoulder or pork butt. These cuts are better for slow-cooking methods like braising or roasting.
You typically don’t need to boil broccoli before stir-frying it, especially if you prefer to maintain its crisp texture. Stir-frying broccoli allows you to cook it quickly while preserving its bright green colour and a slight crunch. The key is to monitor the cooking time to achieve the texture you prefer.
Keeping pork stir-fry tender involves a combination of proper preparation, cooking techniques and attention to timing. Here are a few tips to ensure your pork stays tender in a stir-fry:
As mentioned above, opt for lean cuts of pork, such as pork loin or tenderloin, as they are naturally more tender. Trim any excess fat, which can lead to toughness.
Be mindful of the cooking time and don’t overcook. Overcooking pork can result in dryness and toughness. Stir-fry until the pork is just cooked through aka browned all over and no pink parts remain.
Cook at a high heat. Stir-fry the pork over high heat for a short period. High heat helps to quickly sear the outside of the pork, sealing in the juices and preventing it from becoming dry and tough.
If stored in an airtight container, this keto pork and broccoli stir fry will last for up to 4 days making it perfect for meal prep. To reheat, simply do so in a wok or skillet over medium heat until warmed through. Alternatively, you can use a microwave.
FOR THE STIR-FRY SAUCE
- 1/4 cup Soy Sauce, Coconut Aminos or Tamari
- 2 tbsp Sesame Oil
- 1 tbsp Rice Vinegar or Apple Cider Vinegar
- 1 tsp Sugar Free Sweetener (i.e. erythritol, stevia or monk fruit)
- Pinch of Chili Flakes, optional
- Salt and Pepper, to taste
- 1/2 tsp Xanthan Gum, optional, for thickening
FOR THE STIR-FRY
- 1 pound Pork Strips
- 4 cups Broccoli Florets (~1 large head)
- 1/2 cup Beef Broth
- 2 Cloves Garlic, minced
- 1-inch Fresh Ginger, minced
- Half a Bunch Green Onions, chopped
- 1 tbsp Avocado Oil
- Sesame Seeds, optional, for garnish
- In a bowl, add the soy sauce, sesame oil, vinegar, sweetener, garlic, ginger, chili flakes, salt and pepper. Whisk until well combined. If you prefer a thicker sauce, you can add xanthan gum at this point. Sprinkle it over the sauce while whisking to avoid clumps. Allow it to sit for a few minutes to thicken.
- Add the pork strips to a bowl and pat dry with a clean paper towel. Season with salt and pepper.
- In a large skillet or wok, heat the avocado oil over medium-high heat. Once hot, add the pork strips and cook until browned on all sides and no longer pink, about 5-6 minutes, stirring occasionally.
- Add the garlic and ginger and sauté for about 1 minute until fragrant.
- Add the broccoli florets and beef broth to the skillet and cook until the broccoli is tender-crisp, about 5-7 minutes, stirring occasionally.
- Pour in the sauce and stir until everything is nicely coated. Continue cooking until the pork is cooked through and the broccoli is tender or you achieve the texture you prefer. Turn off the heat then stir in the green onions, reserving a few for garnish.
- Transfer to bowls (it's great over cauliflower 'rice!') and top with more green onions and sesame seeds, if desired.
Nutrition Information:Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 962Total Fat: 61gSaturated Fat: 15gTrans Fat: 0gUnsaturated Fat: 40gCholesterol: 200mgSodium: 2930mgCarbohydrates: 33gFiber: 13gSugar: 8gProtein: 74g
Nutrition is only an estimate and calculated using Nutritionix.
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