Nutrition In Pork & Broccoli

The demand for leaner meats has led the pork industry to create a product that is leaner and contains less saturated fat than 20 years ago. Compared to boneless, skinless chicken breast, pork tenderloin has fewer grams of fat and less calories. Pork, coupled with broccoli -- which is a rich source of folate, vitamin C, potassium, riboflavin and iron, as well as high in fiber -- gives you a meal that is flavorful and high in nutrients.

About Broccoli

Broccoli originated in Roman times. When buying broccoli, look for stems about 8 inches to 10 inches in length with 3-inch to 6-inch dark green heads. Steer clear of broccoli that has limp stems, yellow coloring or opening flowers. Refrigerate your broccoli without washing it to prevent bacteria growth. Broccoli may also be frozen if blanched first.

About Pork

The six leanest cuts of pork meet the guidelines for lean, and one, pork tenderloin, meets the extra-lean standard. To be labeled as lean, meat must have less than 10 grams of fat, 95 grams of cholesterol and 4.5 grams of saturated fat. Extra-lean stipulates 5 grams of fat, 95 grams of cholesterol and 2 grams of saturated fat. Lean cuts of pork include boneless loin roast, boneless loin chops, boneless extra lean ham and Canadian bacon.

Pork and Broccoli Nutrition

A meal with lean pork and broccoli offers a variety of nutrients. A 100-gram cut of roasted pork tenderloin contains 3.51 grams of fat, 143 calories, calcium, iron, phosphorus, magnesium, potassium, zinc, selenium, choline, betaine, vitamin B-6, niacin, riboflavin, thiamine, pantothenic acid, vitamin B-12 and an array of amino acids. Half a cup of broccoli, boiled, offers 114 calories, 1.9 grams of protein, 5.6 grams of carbohydrates, 2.6 grams of fiber, 229 grams of potassium, 31 grams of iron and 50 grams of vitamin C, plus magnesium, phosphorus, zinc, manganese, fluoride, folate, riboflavin, thiamine, cholin, beta-carotene, vitamin K, niacin and amino acids.

Pork and Broccoli Stir-Fry

For a quick and nutritious dinner, cut pork tenderloin into slices. Cook in a fry pan or wok in vegetable oil until a bit of pink remains in the meat. Set to one side and, using the same pan, sauté two minced garlic cloves, 1 tablespoon of ginger and 3 cups of chopped broccoli. Add two sliced carrots and two sliced bell peppers. Return the pork to the pan. Add ¾ cup of chicken stock, ½ cup of oyster sauce, 1 tablespoon of rice vinegar and 2 tablespoons of soy sauce whisked with 4 teaspoons of flour to the meat mixture. Once the pork and broccoli mixture thickens, remove from heat. This makes four servings at about 230 calories per serving.