Teriyaki pork and pineapple meal-prep bowls
20 min · 48 g protein · 418 cals / serving
Lean pork tenderloin seared in cubes and glazed in a homemade teriyaki of soy, honey, garlic and ginger, with caramelised pineapple and a big heap of broccoli, over jasmine rice stretched with cauliflower rice. Sweet, salty and glossy, and it reheats better than takeout.
Ingredients
Teriyaki
- 4 tbsp reduced sodium soy sauce
- 1 tbsp honey
- 1 tbsp rice vinegar
- 3 cloves garlic, grated
- 1 tbsp ginger, finely grated
- 1 tbsp cornstarch
- 1/4 cup water, or juice from the pineapple can
- 5 cups florets broccoli, bought ready-cut
- 2 tbsp water
Half-and-half base
- 1 pouch (8.8 oz) white rice, jasmine, microwave
- 1 bag (12 oz) cauliflower rice, frozen
- 2 tsp canola oil
- 1 1/2 lb pork loin fillet, raw, tenderloin, 2.5 cm (1-inch) cubes
- a pinch salt
- 1 cup chunks canned pineapple juice pack, in juice, drained
To serve
- 2 green onions, sliced
- 2 tsp toasted sesame seeds
Steps
- Whisk the soy sauce, honey, rice vinegar, garlic, ginger, cornstarch and water together.
- Put the broccoli and water in a microwave-safe bowl, cover and microwave 3–4 minutes until bright green and just tender; drain. Microwave the cauliflower rice as the packet says, about 5 minutes, press out the water in a sieve, then microwave the rice pouch for 90 seconds and fork the two together.
- Heat the oil in a 12 inch skillet over medium-high heat. Season the pork with the salt and sear it in one layer (two batches if it crowds), turning, 7–8 minutes until golden and cooked to 145°F. Add the pineapple for the last 2 minutes so it catches and caramelises at the edges.
- Stir the teriyaki, pour it in and toss 1–2 minutes until it bubbles and turns glossy. Divide the rice, broccoli and teriyaki pork between four containers and scatter over the green onion and sesame.
Good to know
Can I have it all on rice?
Yes: two rice pouches and no cauliflower is the takeout version, about 64 instead of 72. Half and half keeps the jasmine rice's comfort and doubles the volume; the teriyaki glaze makes the cauliflower taste of the dish.
How long does it keep?
Four days, and the teriyaki keeps the pork moist when reheated. Add a splash of water before microwaving if the glaze has set firm.
Per
- Calories
- 86
- Protein
- (46%)
- 10 g
- Fat
- (16%)
- 2 g
- Carbohydrates
- (39%)
- 9 g
- of which sugar
- 3 g
- Fiber
- 1 g
- Sodium
- 192 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1674 kcal goes into the pot and 2219 g of ingredients comes out as about 1945 g of food: 86 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.