Orange and soy marinated pork

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Vanessa Levis

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A tasty combination of sweet and salty flavours, this dairy-free pork dinner is a winner for anyone looking for a healthier high-fibre, high-protein meal.

Serves: 4

Time to make: 25 mins

Hands-on time: 10 mins

Ingredients

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500g low-GI brown rice
4 x 120g lean pork medallions
80g sugar snap peas, trimmed
4 bunches bok choy, roughly chopped
2 cups finely shredded red cabbage

Marinade
4 oranges, juiced
2½ tablepoons reduced-salt soy sauce
2 teaspoons grated fresh ginger
4 teaspoons honey
4 teaspoons cornflourcornstarchX

Instructions

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1 Cook rice according to packet instructions. Meanwhile, to make marinade mix all ingredients in a bowl, stirring until cornflour has dissolved. Add pork, turning to coat. Marinate for 5 minutes.

2 Lightly spray a non-stick frying pan with oil and heat over medium heat. Add drained pork, reserving marinade, and cook for 5–6 minutes, turning halfway. Remove from pan. Allow to rest.

3 Add vegies and 1 tablespoon water to pan. Cook, stirring, for 2–3 minutes. Using a slotted spoon, transfer vegies to a bowl.

4 Add reserved marinade to pan and heat until mixture is boiling. Stir until sauce thickens.

5 Divide rice, vegetables and pork among serving plates. Serve drizzled with sauce.

Nutrition Info (per serve)

Calories 480cal

Kilojoules 2007kJ

Protein 37.8g

Total fat 9.5g

–Saturated fat 1.7g

Carbohydrates 56.2g

–Sugars 14.9g

Dietary fibre 8.1g

Sodium 464mg

Calcium 131mg

Iron 3.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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