Hi everyone, I’m Kitty, an Accredited Practising Dietitian working closely with the community. I’m passionate about creating simple, healthy and nutritious recipes for people with musculoskeletal conditions by applying my knowledge and multicultural backgrounds. I hope you enjoy them!

Check out our full range of recipes here.

Pumpkin and Pork Stir-Fry

A perfect combination when you feel the need for something a little more hearty!

Time: Approx 30 mins
Serving: 2 people




Pork, lean 

~250g pork chop 



A quarter (~250g) 


Garlic, minced 

1 tsp (~5g) 

~$0.15/ clove 

Olive oil 

1 tbsp 

~ $0.3/ 1 tbsp 




1 tsp (5mL) 

  $0.076 / 1 tsp 

Chicken stock powder 

1/2 tsp 

~ $0.1 /1tsp 

Soy sauce 

1 tsp 

~ $0.03 /1tsp 

Per serve 

$2.5 / serve 


  1. Slice the pork chop into 2cm thick piece. 
  2. Cut the pumpkin into 2cm x 4cm cube, remove the skin 
  3. Heat the frying pan with olive oil on medium heat 
  4. Add sliced pork and fry until golden 
  5. Remove pork 
  6. Add pumpkin, minced garlic into the pan 
  7. Fry for 5 mins on high heat 
  8. Add water, mirin, chicken stock powder, fry for further 3 mins 
  9. Add the pork back into the fry pan
  10. Add soy sauce, fry for another 3 mins 
  11. Ready to serve


  • You can add additional vegetables like broccoli or green beans
  • You can replace pork with a chicken breast
  • Rice/ Roti can be a great side dish with any stir-fry

musculoskeletal health australia

Musculoskeletal Health Australia (or MHA) is the consumer organisation working with, and advocating on behalf of, people with arthritis, osteoporosis, back pain, gout and over 150 other musculoskeletal conditions.

Useful Links

Copyright by Musculoskeletal Health Australia 2024. All rights reserved

ABN: 26 811 336 442ACN: 607 996 921