(Pork) Chop Suey


You could swap pork for turkey or chicken in this

I think by the time the Hairy Dieters got to their sixth book (Make it Easy) they were running short of ideas. Chop Suey is somewhat similar to chicken stir-fry from their third instalment (Good Eating), except this time pork is used instead of chicken.

Repetition aside, this is pretty good and at only 168 calories per portion you could even double up if you’re hungry. The peppers, broccoli and beansprouts provide enough bulk so that you don’t need rice, which always amazes me how something so bland can be so calorific.

If you’re looking for sassier stir-fry ideas, I’d recommend diet cola chicken and chicken satay from Pinch of Nom, which are lot more imaginative and gorgeous to eat.

Recipe: Chop Suey  

Calories: 168 per serving

Serves: 4

Book: Hairy Dieters – Make it Easy

Prep time: Approx 20 minutes (plus marinating time)

Cooking time: Approx 10 minutes

Ingredients:

Pork:

  • 1 egg white
  • 2 tsp cornflour
  • 2 tsp rice wine or mirin
  • 250g pork steak (cut into slim strips)

Stir-fry:

  • 2 tsp vegetable oil
  • Bunch of spring onions (sliced into rounds)
  • 1 red pepper (cut into fine strips)
  • 200g broccoli florets (sliced)
  • 2 garlic cloves (finely chopped)
  • 30g fresh root ginger (finely chopped)
  • 1 red chilli (sliced into thin rounds)
  • 2 tbsp soy sauce
  • 1 tbsp mirin or rice wine)
  • 150g bean sprouts

To serve:

  • A few drops of sesame oil
  • Handful of chopped coriander

Cost per portion: Approx £1.09

Method:

First prepare the pork. Whisk the egg white in a bowl until smooth. Mix the cornflour with the rice wine or mirin, whisk this into the egg white, then add the pork. Stir to coat all of the pieces, then cover and leave to marinate for at least half an hour – or overnight if you like.

Heat the teaspoon of the oil in a wok. When the air above the oil is shimmering, add the pork and cook it for 2-3 minutes. Remove the pork from the wok with a slotted spoon and set it aside.

Add the remaining oil. When the air is shimmering again, add the spring onions, red pepper and broccoli. Cook them for 3-4 minutes, then add the garlic, ginger and chilli. Continue to cook for another couple of minutes, then pour in the soy sauce and the mirin.

Return the pork to the wok with the bean sprouts and stir-fry for another minute or until everything is heated through. Serve sprinkled with a little sesame oil and coriander.

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