AIS Sports Nutrition

Rice, pork & mango salad

HINT: If you want to use fresh mango in season instead of canned, replace the reserved mango juice with the same amount of orange juice.
Preparation time: 10 minutes
Cooking time: 6 minutes
Serves: 4-6

Ingredients 

  • 500 pork fillets, trimmed
  • spray of canola or olive oil
  • 1 teaspoon minced ginger
  • 2 tablespoons hoisin sauce
  • 400g can mango slices
  • 1 Lebanese cucumber
  • 2 cups cooked long-grain rice
  • 1 small red capsicum, chopped
  • 125 ml (½ cup) lemon juice
  • 2 tablespoons honey
  • 1 teaspoon chopped fresh chilli
  • salt and freshly ground black pepper, to taste
  • 300 g mixed salad greens

Method

  1. Cut the pork into strips. Spray a non-stick wok or frying pan with oil and heat. 
  2. Stirfry the pork in 2 batches for 3 minutes each. 
  3. Add the ginger and hoisin sauce to the pork and toss to combine. 
  4. Drain the mangoes and reserve 1/3 cup of the juice. 
  5. Cut the cucumber in half lengthways, then into slices, and combine with the rice and capsicum. 
  6. In a small bowl or jug, mix together the mango juice, lemon juice, honey and chilli. 
  7. Pour over the rice salad, toss to combine and season to taste. 
  8. Gently stir the mango slices and pork through the rice. Serve on a bed of salad greens.

Nutrition 

ANALYSIS per serve 
4
6
Energy kJ (Cal)
2177 (520)
1451 (347)
Carbohydrate (g)
71
47
Protein (g)
39
26
Fat (g)
9
6
Vitamin C, Zinc, Iron


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