Thursday, 16 May 2013

Pork Fried Rice

Today was a fast day so I made an easy pork fried rice loaded with tons of vegetables.  Because the meat is marinated you have to plan a little bit ahead but it is well worth the effort.

Pork Fried Rice


Pork Fried Rice 

Serves 5 at about 400 calories per serving, depending upon what vegetables you use. I used peas, courgette, onion and orange pepper and cooked up some cabbage separately. You could also exchange the pork for beef, chicken or tofu.

For the pork:
400 grams (about 3/4 lb) lean diced pork (or chicken, beef, tofu etc)
4 tablespoons honey
3 tablespoons soy sauce
6 cloves of garlic, crushed
1 tablespoon ginger paste
1/4 teaspoon chilli flakes and/or black pepper to taste

Combine the above and let marinate for at least a few hours.

For the Fried Rice:

2 tablespoons wok oil, divided
2 eggs, lightly beaten with 1/4 teaspoon soy sauce
1 bunch scallions (green onions) thinly sliced, whites and green tops separate
450 grams (3.5 cups) cold cooked rice
3 cups very small pieces of vegetables of your choice (peas, carrots, shredded cabbage, onion, pepper, courgette (zucchini), etcetera)
1/2 teaspoon of Chinese five spice powder
pepper to taste

Heat 1/2 tablespoon of oil in a wok or large non-stick frying pan. Add the beaten egg, swirl the pan to make a thin even layer and cook until set. Use a spatula to chop the eggs as they cook, remove from the wok and set aside. Add 1/2 tablespoon of oil into the wok and add the pork with marinade and the white parts of the scallion and fry until the pork is cooked through. Add the 5 spice powder, stir to combine, then add the last tablespoon of oil along with the veg. Cook just until the vegetables start to soften but aren't soggy. Add the rice, and the egg. Stir until fully combined and cook until hot. Sprinkle the green tops of the scallions over and serve with extra soy sauce on the side, if desired.

We really enjoyed this and it was a very filling meal for not too many calories.

Pork Fried Rice