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Sweet and spicy pork
Forget stir-frying - here's the easy way to cook Chinese!
What you need
- 275 g pork fillets
- 3 tsp vegetable oil
- 2 1/2 cm root ginger, peeled and cut into very thin strips
- 1 tsp chinese five-spice
- 3 tsp clear honey
- 3 tsp soy sauce
- 225 g canned pineapple in juice
- 200 ml chicken stock
- 4 tsp cornflour
- 1 green pepper, cored de-seeded and chopped
- 100 g button mushrooms, wiped and halved
- 100 g baby sweetcorn, trimmed and halved
- seasoning
Method
Preheat oven to 170°C.
Cut the pork into 1 cm (1/2in) thick slices. Heat the oil in a flameproof casserole. Fry the meat for 3-4 min until lightly browned. Add the ginger. Cook for 1 min.
Blend together the 5-spice powder, honey and soy sauce. Drain the pineapple reserving the juice. Make the stock up to 300 ml with the pineapple juice. Stir into the spice mixture. Pour over the pork.
Bring to the boil. Blend the cornflour with a little water to make a runny paste. Stir into the pork with the vegetables, pineapple and seasoning.
Cover. Cook in the oven at 170°C for 30 min or until vegetables are just tender.
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Preparation 15 minutes Cook 34 minutes Total 49 minutes -
Energy 227 kcal/serving Fat 2.49 g/serving Carbohydrates 92.17 g/serving Glycaemic Index 53 Glycaemic Load 12.37 
Serving suggestion
Rice or noodles.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 950 | 349 | 10475 | 8350 |
| Energy (kcal) | 227 | 83.4 | 2500 | 2000 |
| Protein (g) | 19.0 | 6.97 | ||
| Carbohydrate (g) | 24.1 | 8.85 | 345 | 275 |
| Fat (g) | 6.77 | 2.49 | 95 | 70 |
| Fat (saturated) (g) | 1.48 | 0.54 | ||
| Fibre (g) | 1.88 | 0.69 | ||
| Sodium (mg) | 572 | 210 | ||
| Salt (equivalent) (g) | 1.43 | 0.53 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 25.0 | 9.19 | 800 |
| Vitamin B-12 (µg) | 0.65 | 0.24 | 1 |
| Vitamin B-6 (mg) | 0.54 | 0.20 | 2 |
| Vitamin C (mg) | 25.0 | 9.19 | 60 |
| Vitamin D (µg) | 25.3 | 9.31 | 266 |
| Vitamin E (mg) | 1.19 | 0.44 | 10 |
| Zinc (mg) | 2.00 | 0.74 | 15 |
| Calcium (mg) | 19.9 | 7.30 | 800 |
| Folate (mcg) | 26.7 | 9.80 | 200 |
| Iron (mg) | 1.73 | 0.64 | 14 |
| Magnesium (mg) | 45.9 | 16.9 | 300 |
| Niacin (mg) | 5.30 | 1.95 | 18 |
| Pantothenic acid (mg) | 1.36 | 0.50 | 6 |
| Riboflavin (mg) | 0.37 | 0.14 | 1.6 |
| Phosphorous (mg) | 240 | 88.3 | 800 |
| Thiamin (mg) | 0.90 | 0.33 | 1.4 |
This recipe is:
- Low in fat
Citrus free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, chinese five-spice or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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