Light Sweet and Sour Pork

Tender pork sautéed in a naturally sweet and tangy sauce made from pineapple, vinegar, and spices, served with colorful vegetables. A balanced dish that supports digestion, blood sugar control, and lean muscle maintenance.

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Preparation Time

• Prep time: 15 minutes
• Cooking time: 15 minutes
• Total time: 30 minutes
• Servings: 2

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Ingredients

For the pork and vegetables:

• 300 g (10.5 oz) lean pork loin or tenderloin, cut into bite-sized pieces
• 1 tablespoon extra virgin olive oil or avocado oil
• 1/2 red bell pepper, chopped
• 1/2 green bell pepper, chopped
• 1/2 red onion, sliced
• 1/2 cup fresh pineapple chunks
• 1 garlic clove, minced
• 1 teaspoon grated fresh ginger
• Pinch of sea salt and black pepper

For the sauce (natural version):

• 1/4 cup fresh orange juice
• 2 tablespoons apple cider vinegar or rice vinegar
• 1 tablespoon tomato paste (no added sugar)
• 1 teaspoon honey or crushed pineapple (for sweetness)
• 1/2 teaspoon arrowroot or cornstarch (optional, for thickening)
• 1 tablespoon water

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Instructions

1. Prepare the sauce: In a small bowl, whisk together orange juice, vinegar, tomato paste, honey, and water. If using, add starch and whisk until smooth. Set aside.
2. Sauté the pork: Heat oil in a skillet over medium-high heat. Add pork pieces and cook for 6–8 minutes, until browned and cooked through. Remove and set aside.
3. Cook the vegetables: In the same pan, sauté onion, bell peppers, garlic, ginger, and pineapple for 4–5 minutes until just tender.
4. Combine: Return pork to the pan. Pour sauce over everything. Stir and simmer for 2–3 minutes until the sauce thickens and everything is coated.
5. Serve warm, optionally over a bed of steamed brown rice, quinoa, or cauliflower rice.

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Estimated Nutritional Value (Per Serving)

Nutrient	Approximate Value
Calories	~350 kcal
Protein	~30 g
Fat	~14 g (mostly unsaturated)
Carbohydrates	~20 g
Fiber	~3 g
Vitamin C	~120% DV
Potassium	~25% DV
Iron	~15% DV
Zinc	~30% DV
Vitamin B6	~40% DV

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Health Benefits

1. Muscle maintenance and immune support

Lean pork is rich in high-quality protein, zinc, and B vitamins, essential for tissue growth, enzyme function, and immune regulation.
Reference: Biesalski HK. (2005). Meat consumption and human health. European Journal of Clinical Nutrition.

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2. Blood sugar stability

Using fresh fruit and natural sweeteners like honey or crushed pineapple reduces the glycemic impact compared to refined sugar or syrup-based sauces.
Study: Livesey G. (2009). Lower glycemic diets and metabolic health. American Journal of Clinical Nutrition.

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3. Anti-inflammatory and digestive benefits

Ginger, garlic, and pineapple provide natural enzymes and antioxidants that support digestion and reduce inflammation.
Source: Rahmani AH et al. (2014). Therapeutic effects of ginger and its active compounds. International Journal of Preventive Medicine.

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Tips for Best Results

• Use pork tenderloin for maximum tenderness and low fat.
• Do not overcook the vegetables—they should retain color and crunch.
• Adjust the sauce: Use more vinegar for tartness or more pineapple for sweetness.
• For a gluten-free version, ensure tomato paste and starch are certified gluten-free.
• Garnish with cilantro or sesame seeds for extra flavor.