Food and Nutrition


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Pork and Orange Stir-Fry

This healthy recipe comes from NDSU Extension Service.


  • 1 8-oz. can pineapple chunks in unsweetened juice, drained
  • 1/2 Tbsp. cornstarch
  •  Grated peel and juice of 1/2 lemon
  • 1 Tbsp. brown sugar
  • 1 tsp. lite soy sauce
  • 1/2 lb. boneless, lean pork chops, thinly sliced
  • 1/2 Tbsp. vegetable oil
  • 1 c. red or green pepper strips
  • 1 small onion, cut in thin wedges
  • 1 clove garlic, chopped
  • 2 oranges, peeled and cut in half-cartwheels
  • 2 c. hot cooked rice


Combine drained pineapple juice with cornstarch. Add lemon peel and juice, sugar and soy sauce; set aside. Spray 10-inch non-stick skillet or wok with non-stick cooking spray; stir-fry pork over high heat until just cooked through, 3 to 4 minutes. Stir cornstarch mixture; add to vegetables and stir-fry. Return pork and cook until mixture thickens, stirring constantly. Add oranges and pineapple, cooking just until heated through. Serve over rice.

Makes 4 servings.

Per Serving: about 350 calories, 5 grams (g) of fat and 4 g of fiber.

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