Sweet and sour pork (Diet) recipe
information
Preparation time: 20 minutes, Cooking time: 20 minutes,
Calories per serving: 380
ingredients
1 teaspoon cornflour
1 - 2 teaspoons chilli sauce
1 teaspoon light or dark muscovado sugar
2 teaspoons rice or white wine vinegar
1 tablespoon light soy sauce
low fat cooking spray
100 g (3 1/2 oz) lean pork shoulder, cut into strips
1 small garlic clove, crushed
1 small onion, sliced
1 small carrot, cut into fine strips
25 g (1 oz) mange tout peas, sliced
1/2 chicken or vegetable stock cube, dissolved in 100 ml (3 1/2 fl oz) boiling water
1 tomato, skinned and quartered
salt and freshly ground black pepper
1 - 2 teaspoons chilli sauce
1 teaspoon light or dark muscovado sugar
2 teaspoons rice or white wine vinegar
1 tablespoon light soy sauce
low fat cooking spray
100 g (3 1/2 oz) lean pork shoulder, cut into strips
1 small garlic clove, crushed
1 small onion, sliced
1 small carrot, cut into fine strips
25 g (1 oz) mange tout peas, sliced
1/2 chicken or vegetable stock cube, dissolved in 100 ml (3 1/2 fl oz) boiling water
1 tomato, skinned and quartered
salt and freshly ground black pepper
To serve
75 g (2 3/4 oz) hot, cooked long grain rice
coriander sprigs or finely chopped
spring onions (optional)
coriander sprigs or finely chopped
spring onions (optional)
method
1. In a small jug or bowl, mix together the cornflour, chilli sauce, sugar, vinegar and soy sauce.
2. Heat a wok or large frying pan and lightly spray it with low fat cooking spray. Add the pork, stir frying it over a high heat for 3-4 minutes to seal and brown it.
3. Add the garlic, onion, carrot and mange tout peas and stir fry for 2 minutes. Pour in the stock and bring to the boil. Reduce the heat and simmer gently for 15-20 minutes, or until the pork is tender.
4. Mix in the tomato. Then add the blended cornflour mixture, stirring as you do so. Cook for 2 minutes, until the sauce is thickened. Check the seasoning, adding salt and pepper,
to taste.
5. Serve in a bowl with the hot, cooked rice, garnished with coriander sprigs or finely chopped spring onions, if using.
Variation For a vegetarian version, use 100 g (3 1/2 oz) Quorn cubes instead of the pork, and marinate them in the cornflour mixture for 20-30 minutes before you start to cook. Add them after the tomatoes in step 4 and remember to use a vegetable stock cube. The Points per serving will be 3 1/2.
2. Heat a wok or large frying pan and lightly spray it with low fat cooking spray. Add the pork, stir frying it over a high heat for 3-4 minutes to seal and brown it.
3. Add the garlic, onion, carrot and mange tout peas and stir fry for 2 minutes. Pour in the stock and bring to the boil. Reduce the heat and simmer gently for 15-20 minutes, or until the pork is tender.
4. Mix in the tomato. Then add the blended cornflour mixture, stirring as you do so. Cook for 2 minutes, until the sauce is thickened. Check the seasoning, adding salt and pepper,
to taste.
5. Serve in a bowl with the hot, cooked rice, garnished with coriander sprigs or finely chopped spring onions, if using.
Variation For a vegetarian version, use 100 g (3 1/2 oz) Quorn cubes instead of the pork, and marinate them in the cornflour mixture for 20-30 minutes before you start to cook. Add them after the tomatoes in step 4 and remember to use a vegetable stock cube. The Points per serving will be 3 1/2.
serving amount
serves 1
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