Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.
Sweet and sour pork
Ready in 45 minutes
Carb key: less than 30 g carbs per portion
½ tbsp (7,5 ml) cornflour
5 tbsp (75 ml) strong Rooibos tea
3 tbsp (45 ml) lemon juice or white grape vinegar
1 tbsp (15 ml) soy sauce
2 tbsp (30 ml) olive or canola oil
500 g pork shoulder or leg, removed from the bone, cut into strips and excess fat removed
1 red or green pepper, seeded and sliced
2 carrots, peeled, halved lengthwise and diagonally sliced
4 tsp (20 ml) finely grated fresh ginger
1 small pineapple, peeled, sliced and cut into triangles
¼ cabbage, shredded
100 g green beans, halved
black pepper to taste
handful fresh parsley or mint, chopped
- Mix cornflour with some of the tea to form a paste. Add remaining tea, lemon juice or vinegar and soy sauce and mix well.
- Heat half the oil in a large frying pan. Fry pork until golden brown. Spoon out and keep warm.
- Add remaining oil and stir-fry pepper, carrots and ginger for a few minutes. Add pineapple and fry for another few minutes. Add cabbage and stir-fry until just softened.
- Stir in the sauce to coat the veggies. Add meat and green beans. Stir to heat through.
- Cover with a lid for a few minutes to steam the beans. The beans should remain green and crunchy. Season with pepper, sprinkle with herbs and serve immediately.
Serve with a green salad or some fruit. The veggies and pineapple add enough bulk to this dish and a starch like noodles or rice is not necessary.
- Minute steak, stroganoff meat or chicken strips will work just as well.
- If your pan is not big enough – fry the veggies in batches. Mix together in step 4 before adding the sauce.
Energy 1 430 kJ
Protein 31,3 g
Fat 12,4 g
Carbohydrates 18,5 g
Salt 0,8 g