Tender pork, crunchy veg and the sweet tang of pineapple, on the table in half an hour with 28g of protein a serve.
A stir-fry is one of the easier ways to get a decent amount of protein into a small plate, and there are 10 easy-peasy ways to top up your protein for the days it still falls short. If you want more from the same pan, try the chicken orange stir fry or the Mongolian stir fried beef.
Here's what you'll need
- 400g pork tenderloin
- 1 tbsp. cornflour
- 100g white rice
- ⅔ cup pineapple chunks, in juice (keep the juice)
- 1 red pepper, sliced
- ½ onion, sliced
- 2 garlic cloves
- ½ chilli pepper
- 1-inch fresh ginger, grated
- 2 tbsp. coconut oil
- 2 spring onions, chopped, to serve
For the sauce:
- ⅓ cup pineapple juice from can
- 5 tbsp. soy sauce
- 3 tbsp. rice vinegar
Here's how to make it
Wash the meat, pat dry, and cut it into the thinnest slices possible. Season with salt and pepper, and coat with cornflour.
Cook the rice according to instructions. Drain the pineapple but keep some of the juice for the sauce.
Cut the peppers into strips and julienne the spring onions. Halve the chilli, remove the seeds, then finely chop. Peel and grate the ginger.
Prepare the sauce by mixing all the sauce ingredients in a bowl.
In a wok or large pan, heat 1 tablespoon of coconut oil, and stir fry all the vegetables (pepper, onion, garlic, chilli, ginger) over high heat for about 3 minutes. Add the drained pineapple and fry together for another 2 minutes, then transfer everything onto a plate.
Add a second spoon of oil to the pan and fry the tenderloin on high heat for about 3 minutes, stirring constantly.
Put the vegetables back into the pan and mix, then add the sauce. Cook over high heat for about 2 minutes until the sauce thickens. Mix occasionally.
Sprinkle with chopped spring onions and serve with rice.
Nutrition per serving
| Prep | Cook | Kcal | Fats(g) | Carbs(g) | Protein(g) |
| 20 mins | 10 mins | 303 | 11 | 22 | 28 |