CFTH 3

Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.

Sweet and sour pork

Serves 4

Ready in 45 minutes

Carb key: less than 30 g carbs per portion

Ingredients

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

Method

  1. Mix cornflour with some of the tea to form a paste. Add remaining tea, lemon juice or vinegar and soy sauce and mix well.
  2. Heat half the oil in a large frying pan. Fry pork until golden brown. Spoon out and keep warm.
  3. 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.
  4. Stir in the sauce to coat the veggies. Add meat and green beans. Stir to heat through.
  5. 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.

Tips

  1. Minute steak, stroganoff meat or chicken strips will work just as well.
  2. If your pan is not big enough – fry the veggies in batches. Mix together in step 4 before adding the sauce.

Nutritional information

Energy 1 430 kJ

Protein 31,3 g

Fat 12,4 g

Carbohydrates 18,5 g

Salt 0,8 g

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