One Pot Main Courses: Pork

One Pot Main Courses

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Except for where it is prohibited for religious reasons, pork is one of the most popular meats, especially in East Asia. While pork can be quite a pale pink, it is still considered a red meat, and so, as with all red meat, should be eaten in moderation. Nevertheless, nutritionist recommend that we can have up to seven serves per week of lean red meat.

Some cuts of pork can be quite fatty, so it is recommended that you trim off visible fat, favour lean cuts and use low-fat cooking methods. Be careful, too, in choosing minced pork or sausage meat, as it might be quite high in fat.

sweet-and-sour-porkPork has all the health benefits of red meat. It is a good source of protein, essential amino acids, vitamins, and minerals and contains nutrients such as iron, zinc, selenium, and B vitamins, including vitamin B12.

People have traditionally been wary of pork, ensuring it was well cooked for fear of parasites. However, in the western world today, pork is produced in hygienic conditions, so doesn’t need to be overcooked to be safe.

The following recipes are designed to be made with a small portion (100–125gm) of lean sliced or diced pork. Most can be made entirely from vegetables from either the Standby Vegetables or Crisper Essentials range.

Pork is usually available sliced or diced in the supermarket, but if you do buy it in a larger piece, I have found it easier to slice or dice meat semi-frozen. I usually freeze my pork in small portions in resealable snack bags. In such small portions, it can be quickly thawed by dunking the packet in hot water, and, if it’s a consideration for you, the snack bags can be washed and reused.

If you also enjoy a pork chop, sausage or fillet, you can find out how to give it a flavour and/or vegetable boost by consulting the entry: Dressing up the Protein.

 

Recipes:

Baked Pork with Apple and Carrot

Stir Fried Pork

Ginger Pork Stir Fry

Sweet and Sour Pork

Pork Curry

Pork Stroganoff

Pork Goulash

Pork Normande

Pork with Red Cabbage

 

Baked Pork with Apple and Carrot

  • 100–125gm diced pork
  • ½ cup lemon juice
  • 1 tbsp. olive oil
  • Rosemary, oregano, chives, pepper and garlic granules
  • ½ Granny Smith apple
  • ½ cup carrot (or sweet potato)

 

  1. Mix oil, lemon juice and spices
  2. Marinate pork in mixture for 15–30 minutes
  3. Peel (optional) apple and cut into wedges
  4. Cut carrot into thick slices
  5. Remove pork from marinade and place in an oven proof dish with vegetables
  6. Toss in a little of the marinade
  7. Cover with aluminium foil (optional) and bake in pre-heated hot (200°C) toaster oven for 30 minutes
  8. Uncover and bake for a further 10–15 minutes (optional)

Microwave method: at Step 5 place pork and vegetables in a microwave proof dish and instead of Steps 7–8, cover tightly but with some venting, and microwave on high for 4–5 minutes. Let stand for 1–2 minutes.

 

Stir Fried Pork

  • 100–125gm sliced lean pork
  • 1 cup mushrooms, red capsicum, celery and/or carrot, sliced
  • 1 tsp. soy sauce
  • ½ tsp. chicken stock powder
  • ½ tsp cornflour
  • Garlic, chilli and pepper
  • Chinese 5 spice (or pepper and cinnamon)
  • Canola oil (optional)

 

  1. Mix soy sauce, stock powder and dried spices with ½ cup water
  2. Marinate pork in mixture for 15–30 minutes
  3. Heat wok with oil (optional) and sauté garlic and chilli (if not using dried varieties)
  4. Add pork with marinade and stir fry until browned
  5. Add vegetables and stir fry until just tender
  6. Dissolve cornflour in a little cold water and add to sauce
  7. Stir fry until sauce thickens

Variations:

  • substitute (frozen) stir fry mix for the vegetables
  • substitute sliced cabbage or coleslaw mix for the vegetables

 

Ginger Pork Stir Fry

  • 100–125gm sliced lean pork
  • ½ cup red capsicum, sliced
  • 2–3 frozen broccoli florets
  • 1 tbsp. chopped onion
  • ¼ cup fruit juice
  • 2 tsp. soy sauce
  • ½ tsp cornflour
  • ¼ tsp. ground ginger
  • Garlic granules and chilli (optional)
  • Canola oil

 

  1. Stir soy sauce, ginger, garlic, chilli (optional) and cornflour into fruit juice
  2. Heat wok with oil and stir fry pork until browned
  3. Add onion and vegetables and stir fry until just tender
  4. Add sauce mixture and stir fry until sauce thickens

Variations:

  • substitute ½ cup sliced green beans, celery and/or cabbage for the broccoli
  • substitute 1 cup (frozen) stir fry mix for the vegetables

 

Sweet and Sour Pork

  • 100–125gm sliced lean pork
  • 2 tbsp. chopped onion
  • ¾ cup carrot and red capsicum, sliced
  • 4–5 cherry tomatoes, halved
  • 2 tbsp. fruit juice
  • 2 tsp. lemon juice
  • 2 tsp. tomato paste
  • 1 tsp. soy sauce
  • Chinese 5 spice (or pepper and cinnamon)
  • ½ tsp. cornflour
  • Canola oil

 

  1. Mix fruit juice, lemon juice, tomato paste, soy sauce and spices
  2. Marinate pork in mixture for 15–30 minutes
  3. Heat wok with oil
  4. Add carrot and capsicum and stir fry
  5. Add pork with marinade and stir fry until lightly browned
  6. Add onion and stir fry
  7. Dissolve cornflour in a little cold water and add to sauce
  8. Stir fry until sauce thickens
  9. Add halved tomatoes and stir fry until heated through

 

Pork Curry

  • 100–125gm sliced lean pork
  • 2 tbsp. chopped onion
  • ¾ cup carrot and red capsicum, sliced
  • Mild curry powder, garlic and chilli
  • 1 x 165ml can light coconut milk
  • 1 single-serve microwave rice
  • Canola oil

 

  1. In a small saucepan, sauté onions with garlic and spices
  2. Add vegetables and sauté
  3. Add pork and sauté until lightly browned
  4. Add coconut milk
  5. Simmer for a further 5 minutes, stirring occasionally until the liquid is reduced
  6. Serve on rice microwaved as per instructions

Variation: for a low-fat option, thoroughly blend 2 tbsp. almond meal with 2/3 cup water in a bullet blender and substitute for the coconut milk

 

Pork Stroganoff

  • 100–125gm sliced lean pork
  • 1 tbsp. chopped onion
  • 2–3 mushrooms, sliced
  • ½ cup canned potatoes
  • 2 tsp. tomato paste
  • ½ tsp. chicken stock powder
  • Paprika or chilli, garlic and pepper
  • 1 tbsp. natural yoghurt
  • Olive oil

 

  1. In a small saucepan, sauté onion with garlic and spices
  2. Add pork and sauté until browned
  3. Add mushrooms and sauté
  4. Add 1/3 cup water with tomato paste and stock powder
  5. Bring to the boil, add potatoes and simmer for 5 minutes
  6. Remove from heat and stir in yoghurt

 

Pork Goulash

  • 100–125gm sliced lean pork
  • 2 tbsp. chopped onion
  • ½ cup red capsicum, chopped
  • ½ cup diced tomatoes
  • ½ cup canned potatoes
  • 1 tsp. soy sauce
  • 1 tsp. sweet paprika
  • Oregano, parsley and garlic
  • 1 tbsp. natural yoghurt
  • Olive oil

 

  1. In a small saucepan, sauté onion with garlic and paprika
  2. Add capsicum and sauté
  3. Add pork and sauté until browned
  4. Add diced tomatoes with soy sauce and herbs and bring to the boil
  5. Add potatoes and simmer for 5 minutes
  6. Remove from heat and stir in yoghurt

 

Pork Normande

  • 100–125gm sliced lean pork
  • 2 tbsp. chopped onion (or leek)
  • ½ Granny Smith apple, peeled and chopped
  • 1 tbsp. lemon juice
  • ½ tsp. chicken stock powder
  • Cinnamon, pepper and chives
  • 1 tbsp. natural yoghurt
  • Olive oil

 

  1. In a small saucepan, sauté onion with spices
  2. Add apple and sauté
  3. Add lemon juice and simmer for 5 minutes
  4. Add pork and sauté until browned
  5. Add stock powder and chives with a little water if necessary
  6. Simmer for a further 5 minutes
  7. Remove from heat and stir in yoghurt

Serving Suggestion: serve with 2 tbsp. instant mashed potatoes, reconstituted

 

Pork with Red Cabbage

  • 100–125gm sliced lean pork
  • 2 tbsp. chopped onion (or leek)
  • ¾ cup red cabbage, finely sliced
  • 1 tbsp. lemon juice (optional)
  • ½ tsp. chicken stock powder
  • Garlic granules, pepper and chives
  • 1 tbsp. natural yoghurt
  • Olive oil

 

  1. In a small saucepan, sauté onion with spices
  2. Add lemon juice (optional) and cabbage and simmer for 10 minutes
  3. Add pork and sauté until browned
  4. Add stock powder and chives with a little water if necessary
  5. Simmer for a further 5 minutes
  6. Remove from heat and stir in yoghurt

Variation: substitute ¼ Granny Smith apple, peeled and sliced for ¼ cup red cabbage

Serving Suggestion: serve with 2 tbsp. instant mashed potatoes, reconstituted

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