If you’re looking to get a bit more colour into your diet after a long winter, then here is a dish that can spice up mealtimes.
Nutritional highlights
By using pork tenderloin this dish is low in saturated fat which is good news for our cholesterol levels, as too much saturated fat can cause an increase to our cholesterol.
Salt - this recipe is also a healthier alternative to a typical takeaway, as we can keep the salt content down along with using minimal oil. Too much salt in our diet can cause our blood pressure to increase, so try and make sure you have less than 6g a day (about a teaspoon).
Fibre - the brown rice used in this recipe is high in fibre and can help those with diabetes to manage their blood sugar levels due to it being a major source of slow-releasing carbohydrate which also helps keep a healthy gut.
Discover more recipes
Chicken Carbonara with Greek Yoghurt
Ingredients
Makes 4 servings
Preparation time: 15 minutes
Cooking time: 20 minutes
- 400g pork tenderloin, thickly sliced
- 250g brown rice
- 2 tbsp maple syrup
- 2 tbsp low salt soy sauce
- 2 tsp Chinese five-spice powder
- 1 tsp Szechuan pepper, ground
- 1 tsp ginger, peeled and finely grated
- 1 tbsp olive oil
- 1 red pepper, deseeded and thinly sliced
- 350g cabbage
- 200g bean sprouts
- 2 carrots, peeled and grated
- 350g Pak choi, halved length ways
- 2 tsp sesame seeds
Method
Mix the maple syrup, soy sauce, Chinese five-spice powder, Szechuan pepper, ginger and 1 tbsp olive oil in a bowl.
Add the pork to the bowl and massage the meat well with the mixture.
Cook the rice according to the packet instructions.
Heat a large, frying pan over a medium-high heat, then scrape the pork mixture into the pan and cook for 4-5 minutes, turning occasionally, until the pork is just cooked and tender.
Then add the red pepper, cabbage, bean sprouts and baby Pak choi and stir-fry for 2-3 minutes, until just tender.
Remove the pork and vegetables from the heat and serve immediately, sprinkled with the sesame seeds, with the brown rice alongside.
Healthy swaps/tips
- Swap out the pork for chicken, turkey or a meat-free alternative.
- The Szechuan pepper can be changed for half black pepper and half coriander seeds.
- Save time on preparation by using ready-made vegetable stir fry packs.