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 480 cal

Kilojoules 2007 kJ

Protein 37.8 g

Total fat 9.5 g

Saturated fat 1.7 g

Carbohydrates 56.2 g

Sugar 14.9 g

Dietary fibre 8.1 g

Sodium 464 mg

Calcium 131 mg

Iron 3.5 mg

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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