Though it’s not typically remembered as a member of the lean protein family, pork tenderloin has just 1 gram of saturated fat per a 3-ounce (90-gram) serving.

Makes 4 servings
Cooking time: N/A



¾ lb. (350 g) pork tenderloin, cut into ½-inch (1.25-cm) cubes

1 tbsp (15 mL) sodium reduced soy sauce

1 tsp (5 mL) cornstarch

1 tsp (5 mL) dry sherry

Garlic-Ginger Sauce

¼ cup (60 mL) low-sodium chicken broth

1 tsp (5 mL) oyster sauce

2 tsp (10 mL) cornstarch

2 tbsp (30 mL) canola oil, to divide

2 cloves garlic, sliced, to divide

4 slices ginger, to divide

¾ lb. (350 g) broccoli crowns, cut into ½-inch (1.25-cm) pieces

⅓ cup (75 mL) low-sodium chicken broth

2 stalks green onion, thinly sliced


  1. In medium bowl, mix together pork, soy sauce, cornstarch and sherry. Marinate in refrigerator at least 30 minutes. 
  2. In small bowl, stir together broth, oyster sauce and cornstarch. Set aside.
  3. In wok or heavy skillet, heat 1 tbsp (15 mL) canola oil over medium-high heat. Add half of garlic and half of ginger and sauté until fragrant, about 30 seconds. Add pork and stir-fry about 4 minutes, browning meat and cooking until no longer pink. Scoop pork onto a separate plate. Set aside.
  4. In wok or skillet, heat remaining 1 tbsp (15 mL) canola oil over medium-high heat. Tip wok to coat bottom of pan with canola oil. Add remaining garlic and ginger. Stir-fry until fragrant, about 30 seconds. Add broccoli and sauté for 1 minute. Pour in broth and cover wok or skillet. Cook for 3 minutes.
  5. Remove cover and cook until most of liquid is evaporated. Add pork. Stir sauce, making sure cornstarch is dissolved, then add to pork and broccoli. Cook until sauce is thickened, about 2 minutes. Stir occasionally to coat meat and broccoli with sauce. Sprinkle in green onions and cook for another minute. Serve immediately.


Serving size
1 cup (250 mL)

Recipe courtesy of, featured in the Canadian Diabetes Association’s 2015 Healthy Living Calendar. To download the latest recipes, visit

Nutritional Information

Per Serving
Calories 200
Total Fat 9 g
Saturated Fat 1 g
Cholesterol 55 mg
Sodium 400 mg
Carbohydrates 9 g
Fibre 3 g
Protein 21 g
Reducing your sodium intake is a small change that can have a big impact. Many prepared foods canned goods, ketchup and soy sauce are available in reduced-sodium versions. One teaspoon of regular soy sauce has 409 mg of sodium; the same amount of reduced-sodium soy sauce has 142 mg. – Christina Vaillancourt, registered dietitian, Courtice, Ont.

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