Recipes – Pumpkin and pork stir fry

RECIPES

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!

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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

Ingredients 

Amount 

Cost  

Pork, lean 

~250g pork chop 

 $4/250g 

Pumpkin 

A quarter (~250g) 

~$0.375/250g 

Garlic, minced 

1 tsp (~5g) 

~$0.15/ clove 

Olive oil 

1 tbsp 

~ $0.3/ 1 tbsp 

Water  

150mL 

Mirin  

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 

Method: 

  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

Tips:

  • 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