LIGHTER SWEET & SOUR PORK

Lighter Sweet & sour pork image

This Chinese takeaway family favourite can be made much healthier - lower the sugar, fat and salt levels with this easy recipe

Provided by Angela Nilsen

Time 45m

Number Of Ingredients 19

Ingredients

225g pork tenderloin
1 carrot (140g), cut in approx 5cm long strips
1 tbsp rapeseed oil , plus 2 tsp
2 garlic cloves , finely chopped
2 tsp finely chopped ginger
3 spring onions , ends trimmed, cut into long diagonal slices
½ red pepper , deseeded, cut into long thin strips
200g long-grain rice , cooked
1 egg white
¼ tsp Chinese five-spice powder
1 tbsp cornflour
1 ½ tsp self-raising flour
1 tsp dark soy sauce
½ tsp sesame oil
1 tbsp Chinese white rice vinegar or cider vinegar
2 tsp golden caster sugar
1 tsp tomato purée
1 tsp cornflour , blended with 1 tsp water
175ml vegetable bouillon , made with 1⁄2 tsp powder (we used Marigold Swiss Vegetable Bouillon)

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.

Nutrition Facts : Calories 491 calories, Fat 14.9 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 55.5 grams carbohydrates, Sugar 14.9 grams sugar, Fiber 5.4 grams fiber, Protein 31.1 grams protein, Sodium 1.1 milligram of sodium