Honey and Garlic Pork Rice Bowls
Prep time: 40 mins
Cooking time: 10 mins
Not Too Tricky
Serves:
2
Energy
1706kj
406kcal
Pork and Cauliflower Fried Rice
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Why not opt for this super quick and easy, affordable one-pan dish using lean pork mince, lots of veggies, wholegrain rice and oriental flavours. It’s speedy and on the table in 20 minutes.
Prep time: 15 mins
Cook time: 20 mins
Serves: 4
Cooking Skill: Easy
Ingredients
500g
lean British pork mince (5% fat)
2 teaspoons
rapeseed oil
1 teaspoon
Chinese 5 spice powder
1 x 2.5cm piece
fresh ginger, peeled and grated (roughly 2 tablespoons in total)
2
small garlic cloves, peeled and chopped
1
bunch spring onions, finely sliced (white and green separated)
1
red pepper, deseeded and diced
1
large carrot, grated
3
medium eggs
1
small whole cauliflower head, grated
150g
frozen peas
1 x 250g
pack microwave wholegrain rice or 200g uncooked wholegrain or brown rice
2
teaspoons low sodium soy sauce
Dash hot sauce (optional)
Method
Step 1
Heat the oil in a large frying pan or wok. Add the mince and Chinese 5 spice and brown for 2-3 mins.
Step 2
Add ginger, garlic, white section of the spring onions, the pepper and carrot to the pan and stir fry for 1-2 mins. Once cooked through, move the stir fry to one side of the pan and add the eggs. Scramble lightly and then fold through the stir fry vegetables.
Step 3
Add the grated cauliflower to the pan with the peas and the microwave rice. Stir fry for 2-3 minutes until piping hot.
Step 4
Add the soy sauce and the hot sauce, if used and stir to combine.
Step 5
Garnish with the remaining green sections of the spring onions and serve. Season to taste.
Each serving provides
Based on 5% fat lean pork mince
20%
Fat
11.3g
16%
Saturates
26g
13%
Sugars
9.5g
11%
Salt
0.66g
11%
% of an adult's Reference intake
Typical energy values per 100g:
414kJ,
99kcal,
2.7g fat,
0.6g saturates
If different cuts of meat are used, then the nutrition info may vary
Method
Step 1
Heat the oil in a large frying pan or wok. Add the mince and Chinese 5 spice and brown for 2-3 mins.
Step 2
Add ginger, garlic, white section of the spring onions, the pepper and carrot to the pan and stir fry for 1-2 mins. Once cooked through, move the stir fry to one side of the pan and add the eggs. Scramble lightly and then fold through the stir fry vegetables.
Step 3
Add the grated cauliflower to the pan with the peas and the microwave rice. Stir fry for 2-3 minutes until piping hot.
Step 4
Add the soy sauce and the hot sauce, if used and stir to combine.
Step 5
Garnish with the remaining green sections of the spring onions and serve. Season to taste.
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