SWEET & SOUR PORK/CHICKEN

This used to be one of my favourites, whenever we’d order a Chinese takeaway before I started the low FODMAP diet.

Although my version is not in batter, whereas traditionally the dish would use battered meat, my recipe is a lot healthier containing less fat and calories with no refined sugar or added salt.

Typically Chinese restaurants and takeaways add onion, garlic and soy sauce to a lot of their dishes, as well as other high FODMAP vegetables such as peas, mushrooms, cauliflower and sugar snap peas/mange tout etc.

This recipe contains none of those ingredients. It can also be made in advance and frozen once cooked to help with meal preparation for the week.

It can be frozen for up to two weeks. I include reheating instructions below if using it as a ready meal.

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SWEET & SOUR PORK

Course Dinner Cuisine Dairy free, Gluten free, Low FODMAP Prep Time 5 minutes Cook Time 25 minutes Total Time 30 minutes Calories 320 kcal

Ingredients

  • 4 pork chops or loins or 4 chicken breasts
  • 100 g pineapple cut into bite size chunks
  • 1/2 tsp coconut oil or extra virgin olive oil
  • 1/2 tbsp maple syrup
  • 2 carrots sliced thinly into batons
  • 130 g mixed pepper sliced, any colour
  • 2 tbsp tomato puree
  • 1 tbsp white wine vinegar
  • 1 tsp Chinese five spice
  • 200 g water chestnuts drained
  • 200 ml stock Knorr Ham stock cube without onion/garlic or your favourite low FODMAP stock
  • Rice or rice noodles optional side

Instructions

  1. Cook the rice as instructed on the packet (if using).
  2. Rub the pork/chicken with Chinese 5 spice and season.
  3. Heat a griddle pan to medium heat, cook the pork for 10 minutes, or chicken for 15 minutes turning sides every 2 minutes, so not to burn the meat. Remove from heat and set aside.
  4. Meanwhile in a wok heat the oil on a medium heat, fry the carrots and peppers for 6-8 minutes or until carrots are al dente.
  5. In a bowl mix tomato puree, white wine vinegar, stock and maple syrup.
  6. Pour the sauce mix into the wok and bring to boil.
  7. Meanwhile cut the pork into bite size cubes trimming off any fat, add to the wok. Cook the pork for 6-8 minutes, or the chicken for 10-12 minutes.
  8. Meanwhile cook the rice noodles as per instructions (if using instead of rice).
  9. If you prefer a thicker sauce add (1/2 tsp cornflour with 1 tbsp of cold water) or for a thinner sauce add a tbsp of boiling water. Heat for a further 2 minutes until desired sauce consistency is reached.
  10. Add water chestnuts and stir through pineapple. Cook for a further minute to warm through.
  11. Serve with rice noodles or rice. Ensure the meat is cooked through and the juices run clear. The food should be piping hot.