Sweet & Sour Pork

Sweet & Sour Pork

serves;4
points per serving;6

4 med pork loin chops, trimmed of fat
1 tsp sunflower oil
1 red pepper, de-seeded & thinly sliced
1 green pepper,
1 carrot, cut into thin sticks
6 spring onions
200g(7oz) canned pineapple chunks in juice
1 tbsp white wine vinegar
1 tbsp demerara sugar
2 tbsp tomato ketchup
1 tbsp cornflour

Grill the chops on both side under a medium heat until cooked through. This will take about 15 minutes.

Meanwhile, heat the oil in a pan or wok and stir-fry the peppers and carrots for 5 minutes.
Add the spring onions and cook for a further 2 minutes.

Drain the pineapple, reserving the juice and add to the pan. mix the reserved juice with the vinegar, sugar, ketchup and cornflour. Add to the pan and cook, stirring until the juices thicken

Serve the cooked pork chops on warmed plates and top with the sweet and sour sauce.

Ive done this a few times(the page in the book looks like it needs disinfecting!) and it is really good, i have mine with a chicken breast instead though. (according to the shopping guide a pork loin chop is 5, so with a chicken breast instead i work it as about 3 1/2 or 4 points per serving) i have it with thin egg noodles (3 points per block)

Sweet and Sour Pork

POINTS® Value: 6 Servings:  6

Enjoy this Chinese favourite without all the calories of the restaurant version.

	5 spray low-fat cooking spray
	700 g pork tenderloin, lean, cut into thin strips
	425 g pineapple, in juice, chunks, unsweetened
	120 ml water
	80 ml rice wine vinegar
	50 g light brown sugar
	2 level tablespoon cornflour
	1/2 teaspoon salt
	1 tablespoon soy sauce
	2 medium Pepper, green, sliced
	1 small onion(s), sliced
	600 g rice, cooked, brown or wild, kept warm

·        Heat a nonstick frying pan coated with cooking spray over medium-high heat.

·        Add pork and cook until golden brown, about 8 to 10 minutes; remove from pan and set aside. Drain any remaining fat from frying pan.

·        Drain pineapple chunks, reserving juice; set aside.

·        Combine water, vinegar, sugar, cornflour, salt, soy sauce and reserved pineapple juice in a small bowl; add to frying pan and cook until sauce is slightly thickened, about 2 minutes. Add pork; cook covered over low heat until meat is tender, stirring occasionally, about 30 minutes.

·        Add peppers, onion and pineapple chunks; cook 5 minutes. Serve over cooked rice.

·        Quick tip: Keep the pork slightly frozen so it’s easier to slice into thin strips.

 

 

SWEET & SOUR PORK

Serves 4
1 PP per portion

500g lean diced pork
1 x 425gcan pineapple chunks in natural juice, drained
2 tablespoon corn flour
2 tablespoon dark soy sauce
2 tablespoon white wine vinegar
3 teaspoons sweetener
2 tablespoon tomato ketchup
½ teaspoon dried chilli flakes
1 tablespoon olive oil
1 medium onion, diced
2 peppers, red, green, orange or yellow, deseeded and diced
2 garlic cloves, peeled and crushed
25g piece fresh root ginger, peeled and finely grated
300ml chicken stock
Salt & ground black pepper to taste

Put the corn flour in a large bowl and stir in three tablespoons of the stock to make a smooth paste. Add the remaining juice water, then stir in the soy sauce, vinegar, sweetener, ketchup and chilli flakes until thoroughly combined. Set aside.

Heat table the oil in a pan and fry the pork for 10 minutes; remove. Add the garlic, ginger, and onion and cook for 3 minutes, add diced peppers and cook for further 3 minutes. Add pork, pineapple

And corn flour mixture to the pan. Stir well, season to taste and bring to a simmer. Cook for 4–6 minutes until the sauce is thickened and glossy and the pork is tender and cooked throughout.