• 250 g basmati rice
  • 100 g bunch of spring onions, washed, trimmed and sliced on the diagonal
  • 1 tbsp light soy sauce
  • 100 g tomato ketchup
  • 432 g tin pineapple chunks in juice, drained, reserving 3 tbsp of the juice
  • 1 tbsp balsamic vinegar
  • 2 tbsp olive oil
  • 300 g extra-lean pork fillet medallions, cut into chunks
  • 3 peppers (one red, one green, one yellow), deseeded and thinly sliced
  • 200 g pak choi, sliced lengthways


  1. 1

    Bring a large pan of water to the boil. Add the rice and cook for 20 minutes. Drain, then stir through half the sliced spring onions.

  2. 2

    Meanwhile, in a small bowl, mix together the soy sauce, tomato ketchup, the reserved pineapple juice and the vinegar.

  3. 3

    Heat the oil in a wok or large frying pan, add the pork and stir-fry for 5 minutes. Add the peppers and stir-fry for 3-4 minutes, then add the drained pineapple chunks, most of the remaining spring onions, the pak choi and the sauce. Stir-fry for 2 minutes until the pork is cooked through and the veg is piping hot.

  4. 4

    Serve the pork with the rice, garnished with the remaining spring onions.

Nutritional Details

Each serving provides
  • Energy 2110kj 504kcal 25%
  • Fat 9.3g 13%
  • Saturates 1.9g 10%
  • Sugars 29.8g 33%
  • Salt 1.7g 28%

% of the Reference Intakes

Typical values per 100g: Energy 385kj/92kcal

Each serving provides

78.3g carbohydrate 2.9g fibre 25.4g protein

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