PENSIONERS DELIGHT: PORK WITH PINEAPPLE NOODLES: quick & easy, high protein, lower-fat, versatile

Stir Fried Noodles with Pork and Mixed Vegetables
'Love the combo of pineapple, pork, veg & noodles; I'd have this again' Taster 

As shoppers continue to seek lower cost foods, well-priced pork is fast becoming protein of choice.

Pork is a rich source of high quality protein, with various essential vitamins and minerals and it's surprising that it isn't more popular.  Pork loin is actually lower in fat than chicken breast.

Perhaps it's because we've been warned against undercooked pork and we're a little afraid of it.  Also, in health conscious times, some pork cuts release fat which, if not dealt with properly, can raise cholesterol. 

67's solutions?

• keep pork refrigerated until ready to cook
• after cooking pork, place fat and juices in a small bowl; place in freezer 10 mins until fat separates and is easily removed; pour juices over meat or add to gravy
• pork chops: remove layer of fat after cooking
• pork steaks: flatten with a rolling pin or wine bottle to tenderise and speed up cooking 
• pork mince: grill on a wire rack so pork is not sitting in fat while it cooks
• pork sausages: prick with a fork before cooking, drop in boiling water 5 mins; drain and bake at 180c/350f 18 mins; serve with salsa or relish
• pork mince for pates & terrines: use best quality lower-fat pork mince or minced pork cheek

This recipe for pork stir-fry using shoulder pork steaks is a multi-textured, multi-favoured noodle dish - unusual in that pineapple tempers the sweetness of pork.

It takes only minutes.  It's versatile.  Add chilli or not as you like.  If there are no noodles to hand, serve with steamed white rice. 

Packaged mixed veg (carrots, tender stem broccoli & mange toute) saves time but preparing your own selection from the veggie drawer will be cheaper.  For more bang for your buck and to make the dish go further add tinned corn and/or small cauliflower florets or green beans or baby tomatoes.

Cost: 2 pork shoulder steaks (£2), mixed veg £2 + extra veg 50p, noodles or rice (50p) prices at 2022
Feeds: 2 but multiplies easily

Ingred:
   2 nests of medium egg noodles, dried 
   1 minimum 80gm/2.8oz  package mixed veg (tender stem broccoli, carrot sticks, mange tout) OR equiv fresh
   2 pork shoulder steaks, pounded lightly, sliced in diagonal 1/2inch/1cm slices  
   generous handful frozen fresh pineapple wedges (67 stores bags of fresh pineapple in the freezer) or equiv tinned, drained

gravy   

   1/4 tsp chilli flakes or half a small chilli, de-seeded and finely diced (opt)

   2 tablespoons corn or rice flour (the higher the amount, the thicker the gravy)
   2 tbsp dry sherry (opt)  
   1 tbsp reduced salt soy sauce 
   water

Garnish: 1 green onion, finely sliced (opt)
  
Method:

1. Pour boiling water over noodles in a bowl; leave 5 minutes
2. Pare off bottoms of tenderstem broccoli, cut carrots in two vertically, de-string mange tout
3. Mix corn/rice flour with sherry, soy sauce and a few tablespoons cold water to form a loose paste; set aside
4. Heat a large pan over high heat; add broccoli, carrots & cauliflower, if using, with a couple of tablespoons of water; cover, leave 2 mins or until nearly done
5. Pour all, including liquid, into a bowl; set aside
6. With pan still on high, spray lightly with veg oil (not olive; peanut/groundnut oil is good);  add mange tout & green beans, if using, stir fry or toss a minute or until bright green; add to bowl with other veg
7. Spray pan lightly again; add meat in one layer; leave until bottom is brown & crusty - a minute or two; flip; leave 30 seconds
8. Turn heat down to med-high; add veg & liquid plus pineapple; fry, scraping up bits on the bottom, stirring for a min or so
9. Drain noodles
10. Stir cornflour slurry, add to pan; stir; add up to a quarter cup of water, little by little, depending on how thick you like  gravy
11. Stir in noodles; mix thoroughly
12. Taste; add pepper & salt if needed
13. Serve garnished with finely sliced green onion (opt) 

Tips:

• Replace pork with 100-200gm/3.5-7oz raw chicken or firm tofu
• Replace noodles with cooked rice
• if pineapple is not your thing, replace with orange segments or leave out the fruit
• See The Art of Stir-Fry for more info on Chinese cooking techniques
• for information on Asian Noodles, see How to...Use Your Noodle/s

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These recipes have  been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.