Our Favorite Lower Fat Sweet Sour Pork Recipes

OUR FAVORITE LOWER FAT SWEET & SOUR PORK

Steps:

• Spray a pan with cooking spray.
• Once hot add the ginger and garlic and move it around a bit until they too are hot.
• Add the pork and stir fry until the meat and the spices have blended and the pork is hot.
• Remove the pork from the pan and keep it warm.
• Spray again and add the green pepper, carrots, and onions.
• Cook and stir for about 5 minutes or until the vegetables are tender.
• Drain the pineapple and reserve 1/2 cup of the juice.
• In a small bowl mix the 1/2 cup juice with the ketchup, vinegar, brown sugar, soy sauce, cornstarch, and chili powder.
• Add the sauce to the pan along with the cooked pork and the pineapple chunks.
• Cook until the sauce is bubbly and thickened, and the pork and pineapple are both heated through.
• Serve over hot cooked rice.

LIGHTER SWEET & SOUR PORK

Steps:

• Cut the pork into 2-3cm cubes. In a medium bowl, make the batter. Beat the egg white lightly with a fork until slightly frothy, then beat in the five-spice powder, cornflour, flour and a good grinding of pepper until thick and smooth. Stir in the pork so that each piece is evenly coated, then set aside.
• Now make the sauce. In a small bowl, mix together the soy sauce, sesame oil, vinegar, sugar, tomato purée, cornflour blended with water, and the stock. Season with pepper and set aside. Blanch the carrot in a little boiling water for about 2 mins until tender but still crisp. Drain, then put under cold running water to stop the cooking. Drain again and set aside.
• Pour the 1 tbsp rapeseed oil into a non-stick wok or large frying pan. When it's very hot (test by dropping a piece of meat in - it should immediately sizzle), add the pork. Stir to separate all the pieces, then stir-fry for about 5 mins over a medium-high heat until the meat is no longer pink inside when cut, and the outside is golden and crispy. Remove with a slotted spoon and set aside.
• Pour the remaining 2 tsp rapeseed oil into the wok and add the garlic, ginger, spring onions and pepper. Stir-fry for about 2 mins until starting to brown (still on quite a high heat). Pour in the sauce - it should immediately start to bubble rapidly - and stir in the carrot. As soon as the sauce has thickened slightly, about 30 secs-1 min, stir in the meat to quickly coat and heat through. Remove the pan from the heat, season with a pinch of salt and serve immediately, with the rice.

LOW FAT SWEET & SOUR PORK STIR-FRY

Steps:

• Freeze pork until firm, about 20 minutes. Cut pork into 1/4-inch by 2- or 3-inch strips. Set aside.
• Drain juice from pineapple into a small bowl, reserving pineapple. Add Worcestershire sauce and cornstarch to juice. Season with salt and pepper, if desired. Set aside.
• In wok, heat 2 teaspoons oil over high heat. Add pork and stir-fry until white. Add broccoli, carrot, onion, corn, and reserved pineapple. Stir-fry until broccoli and carrots are brightly colored, about 2 minutes. Transfer to plate. Set aside.
• Add remaining 1 teaspoon oil to wok. Add garlic and ginger. Stir-fry until fragrant, about 10 seconds, taking care not to burn them. Stir pineapple juice mixture. Add to wok with meat mixture. Stir-fry until liquid has thickened and meat is cooked through, 2 to 3 minutes. Serve immediately.
• NUTRITION INFO.
• Calories: 202
• Fat: 6 g
• Carbohydrates: 20 g
• Protein: 18 g.