| Prep: 20 mins | Cook: 15 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 248 | 10g | 2.5g | 18g |
| sugars | fibre | protein | salt |
| 16g | 2g | 25g | 1g |
There’s something uniquely satisfying about this Water Chestnut and Pork Stir Fry that makes my taste buds sing. It stands as proof that a dish does not have to be decadent to provide both comfort and pleasure. It may not be the traditional New England fare I was raised on, or the traditional Irish dishes my grandmother prepared, but satisfied smiles on the faces of my family, my fiancée Laura and our little baby boy, assure me of its place in our menu rotation.
Combining crispy strips of pork tenderloin with the satisfying crunch of water chestnuts, this recipe emphasizes the importance of texture in a dish. And its sauce, a brilliant blend of sweet and sour notes thanks to the brown sugar, apple cider vinegar, and pineapple chunks and juice, transports you straight to the heart of Asian cuisine.
A Healthy Feast in a Stir Fry
What really attracts me to this Water Chestnut and Pork Stir Fry is the plethora of health benefits hidden in its deceptively simple guise. The lean pork tenderloin serves as a low-calorie source of protein, helping build and repair body tissues. Moreover, it’s also a rich source of essential vitamins and minerals.
The water chestnuts – a delicacy not frequently seen in Western cooking – are actually a low-calorie, high-fiber food. They are a good source of Potassium and Vitamin B6, promoting heart health and brain development respectively. Other ingredients, like bell peppers and onions, provide their own basket of nutrients while contributing to the dish’s colourful appeal.
Building Blocks of a Balanced Meal
The great thing about this dish is its tweakability. Want to make it vegetarian? Swap in tofu or tempeh for the pork, and you’ve got a satisfying meatless meal. If you’re a chili lover, like I am, a few fresh red chilies won’t go amiss. Or, if you’re watching your sodium intake, try halving the soy sauce or using a low-sodium option.
In a single meal, you have protein from the pork, carbohydrates through the rice, and a rainbow of vitamins and minerals from the vegetables, proving that this is a dish that can hold its own. However, if you would like to pair it, this stir fry would make an excellent companion to a light cucumber salad or a scallion pancake for a complete and healthy Asian meal.
So there you have it. A Water Chestnut and Pork Stir Fry that tickles and soothes at the same time: A delightful dish that offers both health and flavor in abundance. I hope this recipe brings the same joy to your table as it continues to bring to ours.
What You’ll Need
- 1 pound pork tenderloin, cut into thin strips
- 2 tablespoons vegetable oil
- 1 cup water chestnuts, drained and sliced
- 1 bell pepper, sliced
- 1 medium onion, sliced
- 2 cloves garlic, minced
- 1 cup pineapple chunks
- 1 tablespoon cornstarch
- 1/4 cup soy sauce
- 1/4 cup brown sugar
- 1/4 cup apple cider vinegar
- 1/4 cup pineapple juice
- 1/2 cup chopped green onions
- 1/2 cup chopped fresh cilantro
- Freshly ground black pepper, to taste
- Cooked rice, to serve
Method
Step One
Firstly, you need to season the pork tenderloin strips with salt and freshly ground black pepper. Heat 1 tablespoon of vegetable oil in a large wok or skillet over medium-high heat. Once the oil is hot enough, add the pork in batches, and stir-fry it until it is well-browned and cooked through. Remove the pork from the skillet and set it aside on a plate.
Step Two
In the same skillet, add the remaining tablespoon of vegetable oil. Add the sliced bell pepper, sliced onion, and minced garlic to the skillet. Stir-fry these ingredients over medium-high heat until they soften slightly, for about 3-4 minutes.
Step Three
Next, add the drained and sliced water chestnuts and pineapple chunks into the skillet. Stir-fry the ingredients for another 2-3 minutes, until the water chestnuts are warmed through.
Step Four
While the vegetables are stir-frying, mix together the cornstarch, soy sauce, brown sugar, apple cider vinegar, and pineapple juice in a small bowl. Stir until the cornstarch and sugar have fully dissolved.
Step Five
Pour the sauce mixture over the stir-fried veggies in the skillet. Stir well to make sure that all the ingredients are evenly coated with the sauce. Bring the mixture to a simmer and cook for 2-3 minutes, until the sauce has thickened.
Step Six
Finally, return the pork to the skillet and add the chopped green onions and fresh cilantro. Stir everything together until the pork is coated with the sauce and heated through. Adjust the seasoning with more salt and freshly ground black pepper, if necessary.
Step Seven
Serve the Water Chestnut and Pork Stir Fry hot, over cooked rice. Enjoy this delicious, sweet, and tangy Asian dish!
