Stir-Fry Kale with pork tenderloin

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Kale is very high in beta carotene, vitamin K, Vitamin C and rich in calcium. Kale contain sulforaphane as with broccoli. Boilling decreases  sulforaphane; however, steaming or stir-frying does not decrease sulforaphane as much as boiling.

The various types of kale also maintain a lot of crunchy texture and nutty flavor , which makes them excellent for stir-fry.

For Kale

         1 tablespoon fresh minced  garlic

         1 tablespoon Extra virgin olive oil

         1 lbs. kale , chopped into bite-size ( about 10 cups)

Pinch of salt

For Pork 

        1 Lbs. thin slice pork tenderloin

        2 tablespoon soy sauce

        1 tsp. fresh minced galic

        1 tsp. Paprika powder

        1 tablespoon brown sugar

        1 tablespoon sesame oil

        3 tablespoon chicken stock or water

        1 tsp. sesame seeds, plus ½ tsp. for seasoning

        Pinch of salt and pepper  

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Directions

In a medium bowl add soy sauce, Paprika powder, brown sugar, sesame oil and pepper.

Let it marinade at least 20 mins.

In a medium skillet over medium heat with oil, add salt and garlic. Stirring, over medium heat for 30 seconds.

Add kale and raise the heat to medium high.

Stirring together, in about 2 minutes.

         Put it in the bowl on the side.

         Use the same medium skillet over medium heat with oil, add garlic. stirring in about 30 seconds. Or until garlic turning a little brown.

         Add marinade pork in to the skillet, keep stirring and repeat in about 4 minutes.

         Add chicken stock or water, let it simmer in about 3 minuites.

         Add sesame seeds. Stirring together.

         Pour on top of stir-fried kale.

         Serve with rice or serve over rice.

         You can also use Jasmine rice , Korean rice or White – brown rice for healthy selection.

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