Asian-Spiced Pork & Honey-Soy Veggies with Jasmine Rice (Diet)

Ingredients

• 825g raw trimmed boneless pork loin, finely chopped or minced at home
• 200g dry white rice — staple
• 60ml soy sauce — staple
• 30g honey — staple
• 15ml white vinegar — staple
• 80g Anchor Protein Plus plain unsweetened yoghurt
• 3g ground coriander — staple
• 2g ground cumin — staple
• 2g ground turmeric — staple
• 2g ground ginger — staple
• 25g plain flour — staple
• 15g unsalted roasted peanuts
• 300g fresh bok choy
• 250g fresh broccoli florets
• 150g fresh capsicum
• 200g fresh carrots
• 12g garlic — staple
• 10ml neutral oil, MEASURED TOTAL for all cooking — staple
• 5g sesame seeds
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 60g dry white rice
• 25g unsalted roasted peanuts

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~179 kcal, 6.3g fat, 26.0g carbs.

Method

1. Cook the measured jasmine-style rice. Mix soy, honey and vinegar; mix yoghurt with the sesame seeds and a little water for the reduced-fat sesame dressing.
2. Trim the pork, cut into strips, then toss with flour, coriander, cumin, turmeric, ginger and seasoning. Spread on a lined tray with 5ml of the total oil and bake at 210°C, turning, until the pork reaches 75°C.
3. Using the remaining 5ml oil, cook garlic, carrot, capsicum and broccoli in a wide pan with a splash of water. Add bok choy and the soy-honey mixture and toss until vegetables are tender.
4. Toss the pork through the hot vegetables. Divide over rice and finish with the measured yoghurt-sesame dressing and peanuts.
5. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- Lean loin and an oven-baked light flour coating replace generous frying oil. Retains the coriander/cumin/turmeric spice blend and honey-soy vegetables; no fresh coriander. - Original serves 4; this variant makes four. Declan: estimated 668 kcal, 55.5g protein, 16.3g fat and 68.5g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 847 kcal/serve, at least the 700 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 225g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - Parent protein alternatives remain possible, but these quantities/macros use the listed lean cut. Reprice all eligible options and recalculate portions, fat and calories for any swap; no lamb or unrequested steak.