Pork, beef & lamb· GF · DF

Ginger Pork & Aubergine

Name: Ginger Pork & Aubergine
Prep time: 20 min
Cook time: 1 h 10 min
Total time: 1 h 30 min
Cuisine: Thai
Ingredients: 500g lean pork loin steaks, diced; 1 (~280g) aubergine, 2cm cubes; 200g broccoli, small florets (heads only); 150g carrot, diced; 120g green beans, 3cm lengths; 150g frozen edamame; 15ml rapeseed oil; 30ml tamari; 8g light brown sugar; 10g cornflour; 20g basil and coriander; 300ml water; 30g (2 stems) lemongrass; 25g fresh ginger; 40g spring onions, sliced; 2 cloves garlic, crushed; 3g turmeric, coriander, lime leaves

Shredded lean pork in a fragrant lemongrass and ginger broth with roasted aubergine and broccoli. No chilli.

makes 22 blocks, about 38p each

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BatchJoy

batchjoy.com/recipes/ginger-pork-and-aubergine/

Illustration of a bowl of Ginger Pork & Aubergine

Time: 1 hr 30 min20 min prep · 1 hr 10 min cook
Makes: 22 blocks
Cost per blockPer block: 38p
Calories per blockCalories: 60 kcal
Fibre per blockFibre: 1.5g

You’ll need

Batch size

blocks

500glean pork loin steaks, diced
1 (~280g)aubergine, 2cm cubes
200gbroccoli, small florets (heads only)
150gcarrot, diced
120ggreen beans, 3cm lengths
150gfrozen edamame
15mlrapeseed oil
30mltamari
8glight brown sugar
10gcornflour
20gbasil and coriander
300mlwater

For the paste

30g (2 stems)lemongrass
25gfresh ginger
40gspring onions, sliced
2 clovesgarlic, crushed
3gturmeric, coriander, lime leaves

or 3 tbsp (about 50g) Thai yellow curry paste, but most contain chilli, so pick a mild one

Allergens: Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Jasmine rice · Rice noodles in extra broth · Quinoa

Method

Step 1: Roast the aubergine tossed in half the oil at 200°C fan for 25 minutes until golden.
Step 2: Meanwhile blitz the lemongrass, garlic, ginger, spring onions and spices to a paste and fry in the rest of the oil for 2 minutes.
Step 3: Add the pork, tamari, sugar and water. Cover and simmer gently for 45 minutes until the pork shreds.
Step 4: Shred the pork. Add the carrot, green beans, edamame, broccoli and aubergine and simmer 6 minutes.
Step 5: Thicken with the cornflour mixed into 2 tbsp cold water. Off the heat, add the torn herbs. Cool and freeze.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	60	6.6g	4.8g	1.9g	1.5g	0.24g
Per 3 blocks	180	19.8g	14.4g	5.7g	4.5g	0.72g

Cook’s notes

Pork loin is lean, which matters for reflux: fatty meals relax the valve at the top of the stomach.
Use broccoli heads rather than stalks; the stalks are higher in FODMAPs.
Roasting the aubergine stops it going watery in the freezer.

Serve it

Jasmine rice · Rice noodles in extra broth · Quinoa.

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 180 kcal and 19.8g protein before rice, bread or potatoes.