(Serves 4)

• 400g pork stir fry strips

• ¼ teaspoon bi-carb soda

• 2 colve garlic, finely grated

• 2 thumb sized ginger, 1 finely grated, 1 sliced into thin strips

• ¼ cup brown sugar

• 2 tablespoons tomato paste

• ¼ cup rice wine

• 2 tablespoons Worcestershire sauce

• 1 small chilli, seeds removed and finely diced

• ¼ cup water

• 1 tablespoon cornflour

• 1 medium onion, sliced in 1 cm strips

• 1 red capsicum, sliced into 1 cm strips

• 1 green capsicum, sliced into 1 cm strips

• 2 medium seedless mandarins peeled and segmented.

• 2 tablespoons extra virgin olive oil

• pinch salt

• 2 spring onions, finely sliced

• 1.5 cups cooked rice

1. Prep the pork
   In a medium bowl, combine pork strips, bicarb, grated ginger and garlic. Massage well into the pork, then let rest for 15 minutes, this helps tenderise the meat.

2. Whisk the sauce
   In a small bowl, whisk together brown sugar, tomato paste, vinegar, Worcestershire sauce, chilli, water and cornflour until smooth. Make sure the cornflour has dissolved completely, no lumps! Set aside.

3. Stir-fry the veggies
   Heat a wok over medium–high heat with 1 tablespoon olive oil. Add onion and ginger, stir-fry for 2 minutes until lightly coloured. Toss in capsicum and cook for another 2 minutes. Remove the veggies from the wok and set aside.

4. Cook the pork
   Return wok to medium–high heat, add the remaining tablespoon olive oil and pork strips. Stir-fry for 2 minutes until just cooked through.

5. Bring it together
   Add the stir-fried veg and mandarins back to the wok. Pour over the sauce and toss everything together. Cook for 1–2 minutes until the sauce is glossy and coats the pork and veg. If too thick, splash in a little water; if too thin, keep cooking as the cornflour thickens. Taste test and tweak, maybe a pinch of salt, extra vinegar, or more chilli to suit you.

6. Serve it up
   Cook rice according to packet directions. Divide between 4 bowls, spoon over sweet & sour pork, and finish with a sprinkle of spring onion.

Snapshot!

Each serve of sweet & sour pork with rice provides 2138 kJ energy and a strong 37.4 g protein.

Fat stays low at 13.9 g with only 2.6 g saturated fat and plenty of healthy fats (8.5 g MUFA, 1.7 g PUFA).

Carbs land at 55.2 g, including 23.3 g sugars mostly from fruit and veg, balanced by 6.4 g fibre.

Sodium is moderate at 388 mg, while potassium (1168 mg) is high and phosphorus (364 mg) moderate. The plate brings 1.9 grain serves, 2.3 veg, 0.2 fruit and 1.6 protein, a hearty, balanced main meal that’s lighter and fresher than takeaway.

What it means on the plate

This dish is protein-strong, fibre-rich, and lower in sodium compared to classic sweet & sour. The sugar content is higher (from mandarins + sweet sauce), but it’s paired with fibre, protein and healthy fats for balance. A colourful, satisfying main that’s far lighter than takeaway.

Food group balance → A well-rounded main anchored by protein and grains, boosted by veg, sugar a little higher, but fibre helps balance it out.

• Grains: 1.9 serves (rice)

• Vegetables: 2.3 serves (capsicum, onion, ginger, spring onion)

• Fruit: 0.2 serves (mandarins)

• Protein foods: 1.6 serves (pork)

Quick CWJ tweaks

• For heart health: already low in sat fat; you could drop sugar slightly or swap in extra mandarins for natural sweetness.

• For diabetes: balance sugar with a side of leafy greens, or reduce rice portion to 1 cup cooked per serve.

• For kidney health: potassium and phosphorus are high — portion size + ingredient swaps may be needed depending on stage.

CWJ Takeaway

A lighter, fresher twist on sweet & sour pork, still saucy, tangy & comforting, but packed with protein, fibre and colourful veg.