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.
You may also like my other gluten free stir fry recipes:
- Chicken and Bitter Melon Stir-Fry;
- Chicken with Celery and Cashew Nuts;
- Black Pepper Beef Stir-Fry;
- Minced Chicken and Eggplant Stir-Fry;
- Beef and Asparagus Stir-Fry; and
- Prawns and Snow Peas Stir-Fry.
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
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:
- 1 tablespoon gluten free light soy sauce
- 1 tablespoon gluten free oyster sauce
- 2 tablespoons medium dry sherry
For the Marinade:
- 2 tablespoon gluten free light soy sauce
- 1 tablespoon medium dry sherry
- 1 ½ teaspoons corn starch or potato starch
- 1 teaspoon ground white pepper
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.
