Don't forget the pork for a satisfying and low fat meal over the winter months.
- Lean trimmed pork is a source of protein, thiamin, niacin, B6, B12, selenium, riboflavin, zinc, and omega-3.
- Trimmed cuts are readily available from butchers and supermarkets. Ask your butcher to trim off the external fat, or alternatively trim your meat at home - whatever you prefer. There are at least 11 cuts that are lean and trimmed:
- Loin Steak
- Rump Steak
- Round Steak
- Topside Steak
- Silverside Steak
- Diced Pork
- Pork Strips
- Loin Roast
- Round Mini Roast
- Loin Chop
Other Nutritional Benefits of Trimmed Lean Pork
The Pork Nutrition Survey named pork as a low fat, high protein dietary source. The report - which based its research on actual pork cuts purchased in retail stores across Australia (accurately reflecting the pork that 'real' consumers purchase everyday) concluded that pork is both lean and nutrient dense. In fact, it contains essential vitamins such as B12, B6, thiamin, niacin, as well as minerals such as zinc, selenium, iron and magnesium.
Pork and coriander stir fry
Preparation Time 20 minutes
Cooking Time 10 minutes
500g lean pork stir fry strips
2 tablespoons finely chopped coriander root and stem
1 teaspoons freshly grated ginger
1 teaspoon chilli paste
1 1⁄2 tablespoons fish sauce
1 tablespoon fresh lime juice
1⁄2 teapsoon brown sugar
60ml (3 tablespoons) vegetable oil
1 medium red onion, cut into wedges
1 cup sliced button mushrooms
100g (1 cup) sliced shitake mushrooms
200g snow peas trimmed and sliced
1 tablespoon freshly chopped coriander leaves
Deep fried lemon grass threads
- Cooking Instructions:
1. Combine coriander root and stem, ginger and chilli rub into pork. Stir to combine fish sauce, lime juice and brown sugar. Add to pork and marinate for 10 minutes.
2. Heat half the oil in a large wok over a medium high heat add half the pork and stir fry for 1-2 minutes stirring continuously. Transfer to a plate and cover loosely with foil and set aside. Repeat with remaining pork.
3. Reduce heat to medium and add remaining oil. Cook onion for 2 minutes, add mushrooms, pork, snow peas, coriander and combined dressing and cook for 2-3 minutes.
4. Serve with cooked noodles and fried lemon grass.
For more great pork recipes visit: www.pork.com.au