Pork stir-fried with mango and spinach
Preparation time:
Recipe highlights Serves: 4
- Good source of folate, iron
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Dairy free
- Gluten free
- Egg free
- Low salt
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Ingredients
- 1 tablespoon macadamia nut oil
500 g lean pork steak, cut into strips
1/2 teaspoon five spice powder
10 spring onions, trimmed and cut in halves
1 bunch English spinach, stalks removed and leaves shredded
1 fresh mango, peeled and cut into slices
2 tablespoons lemon juice
2 tablespoons gluten-free soy, or Tamari sauce
2 tablespoons water
1 teaspoon cornflour, (gluten free)
1 teaspoon fresh ginger, finely chopped
2 tablespoons dry sherry
Cooking method
-
1. Heat oil and stir-fry pork over a high heat for 3 to 4 minutes, until brown.
2. Add spice powder and ginger and toss well.
3. Add spring onions and spinach and stir-fry for a further 3 to 4 minutes, or until spinach wilts.
4. Add mango slices.
5. Combine lemon juice, sherry, soy or Tamari sauce, water and cornflour and stir into pork and spinach mixture.
6. When mixture boils, remove from heat and serve with steamed rice or noodles.
Notes: If mangoes are out of season, use a 400g can of mango slices, well drained, or frozen mango. * Use gluten free soy sauce and maize cornflour if you need a gluten free diet.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 338.98g | 100.00g |
| Energy (kJ) | 1043.21kJ | 307.75kJ |
| Protein (g) | 31.27g | 9.23g |
| Total fat (g) | 7.07g | 2.09g |
| - Saturated fat (g) | 1.93g | 0.57g |
| - Polyunsaturated fat (g) | 0.86g | 0.25g |
| - Monounsaturated fat (g) | 3.53g | 1.04g |
| Cholesterol (mg) | 71.25mg | 21.02mg |
| Carbohydrate-available (g) | 10.39g | 3.06g |
| CarbohydrateSE (g) | 10.39g | 3.06g |
| - Sugars (g) | 9.47g | 2.79g |
| Water (g) | 279.52g | 82.46g |
| Dietary fibre (g) | 4.08g | 1.20g |
| Thiamin (mg) | 1.16mg | 0.34mg |
| Riboflavin (mg) | 0.40mg | 0.12mg |
| Niacin (mg) | 8.43mg | 2.49mg |
| Niacin equivalents (mg) | 14.66mg | 4.33mg |
| Vitamin C (mg) | 55.56mg | 16.39mg |
| Total folate (ug) | 111.95ug | 33.03ug |
| Total vitamin A equivalents (ug) | 577.62ug | 170.40ug |
| Retinol (ug) | 1.30ug | 0.38ug |
| Beta carotene equivalents (ug) | 3428.04ug | 1011.29ug |
| Sodium (mg) | 283.19mg | 83.54mg |
| Potassium (mg) | 1211.14mg | 357.29mg |
| Magnesium (mg) | 101.88mg | 30.06mg |
| Calcium (mg) | 81.84mg | 24.14mg |
| Phosphorus (mg) | 387.57mg | 114.34mg |
| Iron (mg) | 4.51mg | 1.33mg |
| Zinc (mg) | 3.15mg | 0.93mg |
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Source: The Good Gut Cookbook
This recipe was orginally published as:
Stir-fried pork, mango and spinach
Recipe publication date on: 06/25/2003
Last reviewed on: 31/07/2014
