Pork and Mango Stir-Fry

Dairy Free
Health score
21%
Pork and Mango Stir-Fry
16 min.
6
263kcal

Suggestions


If you're looking for a quick and delicious meal that brings together vibrant flavors, then this Pork and Mango Stir-Fry is just what you need! Ready in just 16 minutes, it's perfect for busy weeknights or laid-back weekends when you want something delicious without spending hours in the kitchen. This stir-fry showcases tender, juicy pork chops paired with the sweetness of ripe mango, creating a delightful balance that's sure to excite your taste buds.

Not only is this dish a feast for the senses, but it is also dairy-free, making it a great option for those with dietary restrictions. Imagine the aroma of fresh ginger and minced garlic wafting through your kitchen as you cook; it will have everyone eagerly waiting at the dinner table. Tossed with crunchy napa cabbage and finished with a sprinkle of fresh mint, each bite is a burst of flavor that transports you directly to a sunny, tropical paradise.

The combination of lower-sodium soy sauce and zesty orange juice provides a rich depth while keeping the dish light and refreshing. With each serving clocking in at only 263 calories, this stir-fry is healthy yet satisfying, making it perfect for lunch or dinner. Give this Pork and Mango Stir-Fry a try, and discover how easy it is to whip up a meal that is both quick and impressively flavorful!

Ingredients

  • tablespoons canola oil 
  • teaspoons cornstarch 
  • 0.5 cup flour all-purpose
  • tablespoons ginger fresh minced peeled
  • 0.3 cup mint leaves fresh chopped
  •  garlic clove minced
  • 0.3 cup soy sauce 
  • cups mangos ripe sliced ()
  • cups napa cabbage shredded chinese ()
  • tablespoons orange juice fresh
  • 0.5 teaspoon orange zest grated
  • 16 ounce pork loin chops 

Equipment

  • bowl
  • frying pan
  • whisk
  • plastic wrap
  • meat tenderizer

Directions

  1. Place pork between 2 sheets of plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet.
  2. Cut pork into 1/4-inch strips.
  3. Place strips in a bowl; sprinkle with flour, tossing to coat.
  4. Combine soy sauce and next 5 ingredients (through garlic), stirring with a whisk until cornstarch dissolves.
  5. Heat a large nonstick skillet over medium-high heat.
  6. Add oil; swirl to coat.
  7. Add pork; stir-fry 3 minutes or until browned.
  8. Add soy sauce mixture to pan. Cook, stirring constantly, 1 minute or until sauce thickens.
  9. Add cabbage; cook 30 seconds.
  10. Remove from heat. Stir in mango.
  11. Serve immediately.
  12. Garnish with mint and, if desired, grated orange rind.

Nutrition Facts

Calories263kcal
Protein30.38%
Fat35.57%
Carbs34.05%

Properties

Glycemic Index
42.63
Glycemic Load
10.76
Inflammation Score
-8
Nutrition Score
21.240434688071%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.95mg
Eriodictyol
0.59mg
Hesperetin
0.87mg
Naringenin
0.12mg
Apigenin
0.12mg
Luteolin
0.27mg
Kaempferol
0.12mg
Myricetin
0.1mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:262.68kcal
13.13%
Fat:10.5g
16.16%
Saturated Fat:2.32g
14.5%
Carbohydrates:22.62g
7.54%
Net Carbohydrates:20.02g
7.28%
Sugar:9.43g
10.47%
Cholesterol:50.65mg
16.88%
Sodium:429.11mg
18.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.18g
40.36%
Vitamin C:48.57mg
58.87%
Vitamin B6:0.88mg
44.16%
Vitamin B1:0.65mg
43.59%
Selenium:29.88µg
42.68%
Vitamin K:43.76µg
41.67%
Vitamin B3:7.6mg
37.99%
Folate:121.78µg
30.45%
Phosphorus:240.62mg
24.06%
Manganese:0.4mg
19.88%
Potassium:680.88mg
19.45%
Vitamin A:971.99IU
19.44%
Vitamin B2:0.29mg
17.23%
Magnesium:50.62mg
12.65%
Zinc:1.65mg
10.98%
Vitamin E:1.58mg
10.53%
Fiber:2.61g
10.43%
Calcium:94.91mg
9.49%
Copper:0.18mg
9%
Vitamin B5:0.87mg
8.71%
Iron:1.54mg
8.57%
Vitamin B12:0.4µg
6.68%
Vitamin D:0.3µg
2.02%
Source:My Recipes