Kale and Pork Stir-Fry

Kale and pork stir fry is my simple and quick gluten free Chinese stir fry home cooking dish. Substitute pork for chicken or even beef if preferred. Besides, this kale and pork stir fry dish is the perfect week night dinner for the family. Kale belongs to a group of cruciferous vegetable, known as Brassica oleracea, devoured worldwide. This category of vegetables include broccoli, cauliflower, cabbage, brussels sprouts and turnips. Plus kohlrabi (German turnip or turnip cabbage), rutabaga (cross between turnip and cabbage) and bok choy. This kale and pork stir fry recipe is not only gluten free. But also dairy free, nut free, egg free and low carb.

Kale and Pork Stir Fry Gluten Free

You may also like my other gluten free stir fry recipes:

Kale and Pork Stir Fry Gluten Free

Nutritional Values and Health Benefits of Kale

Many people often claim kale to be a super food and a dietary power house due to its nutritional value. Likewise, it contains plenty of B group of vitamins. Including vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine) and B9 (folate). Plus vitamins A, K, C, E and K. Besides, kale also contains essential minerals like manganese, potassium, magnesium, phosphorus, calcium, iron and copper. Moreover, it is rich in antioxidants from beta carotene, vitamin C, flavonoids (quercetin and kaempferol) and polyphenols.

In addition to being very high in fiber like all green leafy vegetables. Likewise, kale also has very low fat content. Majority of the fat is in the form of omega-3 fatty acid as alpha linolenic acid. Therefore, it is very low in calories and may help in managing weight loss. Furthermore, kale has substantial amount of carotenoid antioxidants. Mainly lutein and zeaxanthin, discovered to improve eye health by reducing the chances of cataracts and macular degeneration.

As a result of Kale’s high nutritional values, it may have numerous other health benefits. It has anti-cancer, anti-inflammatory, anticoagulant and antioxidant properties. Kale can also assist in reducing the risk of heart disease, dementia, stroke and depression.

Kale and Pork Stir Fry Gluten Free
Kale and Pork Stir Fry Gluten Free
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5 from 1 vote

Kale and Pork Stir-Fry

Kale and pork stir-fry is my simple and quick gluten free Chinese stir-fry home cooking dish. A perfect weeknight dinner dish for the family.
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Dinner, Lunch
Cuisine: Chinese
Diet: Gluten Free, Low Calorie
Keyword: Dairy Free, Egg Free, Gluten Free, Kale, Low Carb, Nut Free, Pork, Vegetable
Servings: 4 people
Calories: 363.56kcal
Author: Daphne Goh

Ingredients

  • 4 tablespoons extra virgin olive oil
  • 600 g skinless and boneless pork leg (or pork tenderloin) trimmed and thinly sliced to roughly 1.2 inch in length
  • 2 cloves garlic finely minced
  • 1.5 inch ginger peeled and thinly sliced
  • 1 large bunch curly green kale stems below leaves removed, leaves and ribs cut into 1.5 inch lengthwise
  • steamed basmati rice to serve

For the Sauce:

For the Marinade:

Instructions

  • Combine pork with marinade in a large bowl and mix well.
  • Prepare and mix the sauce ingredients in a separate bowl.
  • Heat up a wok with 2 tablespoons of extra virgin olive oil, add the pork pieces and stir-fry on medium to high heat for 3 minutes or until just cooked through. Remove from wok and set aside. Clean wok with kitchen paper towel.
  • Heat up the wok with 2 tablespoons of extra virgin olive oil, add garlic and ginger, stir-fry until lightly golden on low heat.
  • Add in the kale and stir-fry for another 2 minutes on medium to high heat. Add the pork and the sauce prepared and stir-fry for another 2 to 3 minutes or until kale turns bright green.
  • Serve immediately with steamed basmati rice.

Notes

1. Substitute pork for chicken breast or thigh or even beef rump steak if preferred.
2. Boneless and skinless pork leg can be purchased from Asian butchers.
Allergens: Soy and oysters extract.
Nutrition Facts
Kale and Pork Stir-Fry
Serving Size
 
1 people
Amount per Serving
Calories
363.56
% Daily Value*
Fat
 
23.32
g
36
%
Saturated Fat
 
5.03
g
31
%
Trans Fat
 
0.06
g
Polyunsaturated Fat
 
2.66
g
Monounsaturated Fat
 
14.14
g
Cholesterol
 
90
mg
30
%
Sodium
 
1005.88
mg
44
%
Potassium
 
678.65
mg
19
%
Carbohydrates
 
5
g
2
%
Fiber
 
1.68
g
7
%
Sugar
 
0.66
g
1
%
Protein
 
30.75
g
62
%
Vitamin A
 
3246.89
IU
65
%
Vitamin C
 
31.07
mg
38
%
Calcium
 
113.41
mg
11
%
Iron
 
2.88
mg
16
%
* Percent Daily Values are based on a 2000 calorie diet.
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