Gentle Pork & Pineapple
Lean pork loin with pineapple, carrot, green beans and a little red pepper in a light sweet and sour ginger sauce, with no onion and just one clove of garlic.
makes 24 blocks, about 35p each
- Time
- 35 min15 min prep · 20 min cook
- Makes
- 24 blocks
- Cost per blockPer block
- 35p
- Calories per blockCalories
- 61 kcal
- Fibre per blockFibre
- 0.9g
Ingredients
- 650glean pork loin, fat trimmed, 2cm pieces
- 1 × 435g tin (260g drained)pineapple chunks, in juice
- 150mlpineapple juice, from the tin
- 300gcarrots, thinly sliced
- 150ggreen beans, 3cm lengths
- ½ (80g)red pepper, diced
- 1 clove (5g)garlic, crushed
- 20gfresh ginger, grated
- 30mltamari
- 30mlrice vinegar
- 20g (1 tbsp)maple syrup
- 20gcornflour
- 4 (30g)spring onions, green tops only, sliced
- 15mlrapeseed oil
- 150mlwater
Allergens: Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.
Nutrition
estimated| 1 block | 3 blocks | |
|---|---|---|
| Energy | 61 kcal | 183 kcal |
| Protein | 6.5g | 19.5g |
| Carbs | 6g | 18g |
| Fat | 1.4g | 4.2g |
| Fibre | 0.9g | 2.7g |
| Salt | 0.24g | 0.72g |
Method
- Step 1: Toss the pork with 10g of the cornflour. Heat the oil in a wok or large pan over a high heat and stir-fry the pork in two batches until golden and just cooked. Lift it out. (8 min)
- Step 2: Add the carrots and green beans with 3 tbsp of the water, cover and steam-fry for 4 minutes. Add the red pepper, garlic and ginger and stir-fry for 2 minutes.
- Step 3: Mix the pineapple juice, tamari, rice vinegar, maple syrup, the rest of the cornflour and the rest of the water. Pour it in and simmer for 2 minutes, stirring, until thick and glossy.
- Step 4: Return the pork with the pineapple chunks and simmer for 2 minutes until the pork is cooked through.
- Step 5: Stir in the spring onion greens, then cool and freeze in 70g blocks.
Serve it
Steamed jasmine rice · Rice noodles with pak choi · Basmati rice and steamed broccoli
| kcal | protein | carbs | fat | fibre | salt | |
|---|---|---|---|---|---|---|
| Per block | 61 | 6.5g | 6g | 1.4g | 0.9g | 0.24g |
| Per 3 blocks | 183 | 19.5g | 18g | 4.2g | 2.7g | 0.72g |
Cook’s notes
- Pineapple tinned in juice rather than syrup keeps the sauce light and not too sweet.
- Pork loin is lean and cooks fast; take it off the heat as soon as it is cooked so it stays tender.
- Ginger gives the sauce warmth in place of chilli.
Serve it
Steamed jasmine rice · Rice noodles with pak choi · Basmati rice and steamed broccoli.
This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.
Freeze, reheat and serve
- Freeze
- Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
- Reheat
- Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
- A portion
- 3 blocks (210g) make a dinner for one adult: about 183 kcal and 19.5g protein before rice, bread or potatoes.
Gentle Pork & Pineapple questions
Can I use pork tenderloin?
Tenderloin (pork fillet) works well and is even more tender. Cut it into 2cm pieces and stir-fry it for a minute or two less.
Why use tamari instead of soy sauce?
Tamari is a soy sauce made without wheat, so it keeps the dish gluten-free. Ordinary soy sauce works the same way if you don't need that.
Can I use chicken breast?
Chicken breast works well in the same way. Cut it into 2cm pieces and make sure it is cooked through before freezing.
Sauces that go with it
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Updated . Nutrition, costs and yields are estimates.