Healthy Sweet & Sour Pork Stir-Fry with Pineapple and Veggies
Indulge in a guilt-free version of the classic sweet and sour pork with this delightful stir-fry recipe. Featuring tender morsels of lean boneless pork loin, vibrant vegetables like broccoli, carrots, and crunchy baby corn, all beautifully complemented by juicy pineapple chunks, this dish is not only bursting with flavor but also low in fat. The easy-to-make sauce combines pineapple juice, Worcestershire sauce, and a hint of ginger, creating a luscious coating that brings the whole dish together. Perfect for a quick weeknight dinner, it's a nutritious meal that the whole family will love.
N/A
Servings
202
Calories
13
Ingredients
Ingredients
Boneless pork loin
12 ounces (Trimmed of all visible fat and sliced into strips)
Pineapple chunks
1 (8 ounce) can (Drained, juice reserved for sauce)
Worcestershire sauce
2 tablespoons (For mixing with pineapple juice)
Cornstarch
1 tablespoon (For thickening the sauce)
Salt
1/2 teaspoon (To taste)
Fresh ground black pepper
1/4 teaspoon (To taste)
Canola oil or peanut oil
1 tablespoon (divided) (For stir-frying)
Broccoli florets
2 cups (Fresh)
Carrot
1 medium (Thinly sliced)
Onion
1 medium (Cut vertically into 1/2-inch slices)
Canned baby corn
8 ears (Drained)
Garlic clove
1 (Chopped)
Fresh ginger
1 teaspoon (Minced)
Instructions
1
1. Begin by freezing the pork loin for about 20 minutes until it is firm. This will make it easier to slice. Once firm, cut the pork into strips measuring approximately 1/4-inch by 2- to 3-inch lengths and set aside.
2
2. In a small bowl, drain the juice from the can of pineapple, reserving the pineapple chunks for later. Add Worcestershire sauce and cornstarch to the juice, thoroughly mixing to combine. Season with salt and ground black pepper to taste, then set aside.
3
3. Heat 2 teaspoons of canola or peanut oil in a wok or large skillet over high heat. Add the pork strips and stir-fry until they are cooked through and white in color, about 3-4 minutes.
4
4. Once the pork is cooked, toss in the broccoli florets, sliced carrot, onion wedges, baby corn ears, and reserved pineapple chunks. Stir-fry the mixture for about 2 minutes, or until the vegetables are vibrant and slightly tender. Transfer the stir-fried mixture to a plate and set aside.
5
5. Add the remaining 1 teaspoon of oil to the wok. Once heated, add the chopped garlic and minced ginger, stir-frying for about 10 seconds or until fragrant, being cautious not to let them burn.
6
6. Carefully stir the previously prepared pineapple juice mixture and pour it into the wok. Return the cooked pork and vegetable mixture to the wok. Continue to stir-fry for an additional 2-3 minutes, or until the sauce has thickened and everything is heated through.
7
7. Remove from heat and serve the stir-fry immediately. Enjoy! This dish pairs perfectly with steamed rice or quinoa.
Nutrition Information
6g
Fat
20g
Carbs
18g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is called Healthy Sweet & Sour Pork Stir-Fry with Pineapple and Veggies.
What type of pork is used in this stir-fry?
The recipe uses 12 ounces of boneless pork loin, trimmed of all visible fat.
How do I make the pork easier to slice into strips?
Freeze the pork loin for about 20 minutes until it is firm before cutting.
What size should the pork strips be?
The pork should be sliced into strips approximately 1/4-inch by 2- to 3-inch lengths.
How many calories are in a serving of this dish?
There are 202 calories per serving.
Is this a low-fat recipe?
Yes, the recipe contains only 6g of fat per serving and is tagged as low fat.
How much protein does this meal provide?
This dish provides 18g of protein per serving.
How many carbohydrates are in this recipe?
There are 20g of carbohydrates per serving.
What vegetables are included in this stir-fry?
The vegetables include broccoli florets, sliced carrots, onion wedges, and canned baby corn.
How is the sweet and sour sauce made?
The sauce is made by mixing reserved juice from canned pineapple with Worcestershire sauce and cornstarch.
What oils are recommended for stir-frying this dish?
Canola oil or peanut oil are recommended due to the high heat used in stir-frying.
How long should I cook the pork strips?
Stir-fry the pork strips for about 3-4 minutes until they are cooked through and white.
When should I add the garlic and ginger?
Add the chopped garlic and minced ginger after the pork and vegetables have been cooked and temporarily removed from the wok.
How long do the garlic and ginger need to cook?
Stir-fry them for about 10 seconds or until fragrant, making sure they do not burn.
How long do I stir-fry the vegetables?
Stir-fry the vegetables and pineapple chunks for about 2 minutes until they are vibrant and slightly tender.
What should I serve with this pork stir-fry?
This dish pairs perfectly with steamed rice or quinoa.
Does this recipe use fresh or canned pineapple?
It uses one 8-ounce can of pineapple chunks, utilizing both the chunks and the reserved juice.
What is the purpose of cornstarch in this recipe?
Cornstarch is used to thicken the pineapple juice mixture into a luscious sauce.
How many ingredients are required in total?
There are 13 ingredients in total for this recipe.
What seasonings are added to the sauce mixture?
The sauce is seasoned with salt and ground black pepper to taste.
How should the onion be prepared?
The onion should be cut vertically into 1/2-inch slices.
How many ears of baby corn are used?
The recipe calls for 8 ears of drained canned baby corn.
Is this recipe suitable for a quick weeknight dinner?
Yes, it is tagged as a quick meal and a family dinner option.
How much ginger is needed?
The recipe requires 1 teaspoon of minced fresh ginger.
How much garlic is used?
One chopped garlic clove is used in the recipe.
How much oil is used for the entire cooking process?
A total of 1 tablespoon of oil is used, divided into 2 teaspoons for the meat/veggies and 1 teaspoon for the aromatics.
Should the stir-fry be served immediately?
Yes, for the best texture and flavor, remove from heat and serve immediately.
What is the prep instruction for the broccoli?
The broccoli should be cut into 2 cups of fresh florets.
How much Worcestershire sauce is needed?
The recipe calls for 2 tablespoons of Worcestershire sauce.
What determines when the sauce is finished cooking?
The sauce is finished when it has thickened and everything in the wok is heated through, which takes about 2-3 minutes.