Pork is a meat source that I don’t eat regularly, however this dish is a favourite in my household. It is so quick and easy! Not only that, it’s also healthy and fresh.
- 500g pork fillet, trimmed and thinly sliced
- 2 ½ tbsp of peanut oil
- 4 spring onions, thinly sliced
- 1 bunch of baby bok choy, leaves and base chopped separately
- ½ capsicum, sliced
- 100g button mushrooms, thickly sliced
- Steamed jasmine rice, to serve
Chicken and beef work well with this dish if you don’t like pork.
Stir Fry sauce
- 1/3 cup Hoisin sauce
- 1 tbsp sweet chilli sauce
- 1 tbsp light/low sodium soy sauce
- Cook jasmine rice as per instructions on packet.
- Combine all ingredients for the sauce in a bowl.
- Add thinly sliced pork fillet to sauce and coat. Cover and refrigerate for 30 minutes.
- Heat wok until hot. Add 1 ½ tbsp peanut oil and pork, stir fry for 3-4 minutes. Once cooked, remove from wok.
- Add remaining 1 tbsp of peanut oil to the wok with spring onion, base of bok choy and mushrooms. Stir-fry for 1-2 minutes.
- Add cooked pork and boy choy leaves into the wok. Stir fry for 1-2 minutes.
- Serve with jasmine rice.
|Per serve (~250g)||Per 100g|
|Energy (kJ/cal)||1574 kJ/ 374.7 cal||630 kJ / 150 cal|
|Protein (g)||28 g||11.2 g|
|Total Fat (g)||10.6 g||4.2 g|
|Saturated Fat (g)||2.2 g||0.8 g|
|Carbohydrates (g)||39.5 g||15.8 g|
|Sugars (g)||8.7 g||3.5 g|
|Dietary fibre (g)||3.8 g||1.5 g|
|Sodium||494 mg||198 mg|
This nutrition information panel shows that this dish is a great source of protein and is low in saturated fat (this is because pork fillets are often very lean!). It’s also moderately low in sodium, which is great because it’s often hard to create an Asian inspired stir fry that isn’t stacked with salt. Many sauces have SOO much sodium in them so check the nutrition information panel next time you’re purchasing an Asian sauce: <120mg per 100g of sodium is considered to be LOW, 120-400mg per 100g of sodium is considered moderate, above this number is moderate to high, with >1000mg exceeding the daily intake of sodium required for the average adult!
Delicious, simple and nutritious!
– Your Student Dietitian, Simone Abley