Nutritional Benefits
Pork is naturally low in salt and a rich source of good quality protein. It is also a
good source of several vitamins and minerals needed for good health including
iron, zinc, some of the B group vitamins, selenium and phosphorus.
Protein
- Lean pork is a great source of protein in your diet. A 100g portion of pork provides you with about half of the protein you need in the day.
Fat
- There are many different cuts of pork with varying fat contents. The leanest of these contain in the region of 6% fat (6g per 100g meat).
- When trimmed, pork contains more unsaturated fat than saturated fat.
- There are small amounts of the heart protective n3 fatty acids in meat. In people who do not eat oily fish, the source from meat may be particularly useful.
- Conjugated linoleic acid (CLA) is another type of fat found in meat. Scientists are interested in its potential health benefits in the areas of cancer and heart health.
- Choose the leanest cuts of pork and trim away any visible outside fat before cooking.
- Use low-fat cooking methods such as roasting, grilling, stir-frying or barbecuing.
- Eat reasonable portion sizes. One serving of pork, 100g, is the size of a deck of cards or a computer mouse.
Iron
- Pork is a good source of the easily absorbed form of dietary iron.
- A 100g portion of pork provides you with 15% of your daily requirement of iron.
This is important because:
- 48% of women, aged 18-50 years, don’t eat enough dietary iron.
- 1 in 3 women have inadequate iron stores.
- 1 in 30 exhibit iron deficiency anaemia.
B12
- Lean pork is a rich source of B12. A 100g portion of pork provides you with 70% of your daily requirement of the vitamin!
Zinc
- A 100g portion of pork provides you with more than 30% of your daily requirement of zinc.
- Most non meat eaters consume less zinc than recommended and most meat eaters consume enough.
- Iron, zinc and vitamin D in red meat are more efficiently absorbed than from other foods.
Pepper pork, vegetable and basil stir-fry
Prep time
Cook time
Total time
Pepper and basil add a big flavour punch without the extra kilojoules in this sizzling stir-fry.
Author: Changing Lives Australia
Recipe type: Dinner
Cuisine: Asian
Serves: 4
Ingredients
- 2 tablespoons dry sherry
- 1 tablespoon salt-reduced soy sauce
- 2 teaspoons honey
- 500g pork fillet, thinly sliced
- 1 large red onion, cut into thin wedges
- 2 garlic cloves, crushed
- 1 teaspoon freshly ground black pepper
- 2 large celery sticks, thinly sliced
- 300g broccoli, trimmed, cut into small florets
- 1 red capsicum, cut into strips
- 2 tablespoons water
- ½ cup fresh basil leaves
- 2 cups steamed SunRice Brown Rice, to serve
Instructions
- Combine the sherry, soy sauce and honey in a small bowl. Stir until combined. Heat a large non-stick wok over high heat. Spray with oil. Add the pork and stir-fry, in 2-3 batches, for 1-2 minutes or until golden. Transfer to a plate.
- Heat wok over high heat. Spray with oil. Add the onion and stir-fry for 2 minutes or until golden. Add garlic and pepper. Stir-fry for 30 seconds or until aromatic. Add celery, broccoli, capsicum and water. Stir-fry for 2 minutes or until tender crisp.
- Add the pork, sauce and any resting juices. Stir-fry for 1-2 minutes or until combined and heated through. Stir in the basil leaves. Serve with steamed brown rice and sprinkle with the extra basil leaves.
