Chinese · lunch, dinner
Hunan Stir-Fried Pork with Green Chillies (Xiaochao Rou)
青椒小炒肉
Video by Chef Wang 美食作家王刚 on YouTube, in Chinese · Open on YouTube
- Gluten-free with a swap: Use tamari for both soy sauces and a gluten-free oyster sauce
- Dairy-free
- Nut-free
Contains: Gluten, Molluscs, Egg, Soy. Check labels on stock, sauces and spice mixes.
Fatty and lean pork with a big pile of green chillies: about 24 g protein, 5 g fibre and 12 g net carbs a serve, with only a pinch of sugar. The chillies give more than a day's vitamin C.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 17
Method
The cook speaks Chinese; every step is written here in English. Tap a time to watch that step in the video. The video’s English subtitles come on by themselves.
- Stem the green chillies and cut them into bite-size pieces; slice the small red chillies. Smash the green garlic and cut it diagonally. Smash and chop the garlic and ginger. 0:05
- Slice the skinless pork belly as thinly as you can so it renders quickly. Slice the tenderloin thinly against the grain. 0:41
- Marinate the tenderloin with a pinch of salt, a little pepper, 2 g light soy sauce and 2 g egg white. Mix in a little dry starch, then 1 tsp oil so the slices don't clump. 1:01
- Heat a dry wok and stir-fry the green chillies over medium heat for about 2 minutes, pressing them, until blistered and wrinkly. Tip them out and clean the wok. 1:31
- Heat the wok, swirl in some oil and pour the excess out. Stir-fry the pork belly for 1–2 minutes until it releases its fat, then add the tenderloin and toss until nearly cooked. 2:06
- Add the chopped ginger and garlic and fry until fragrant. Season with 6 g oyster sauce, 4 g light soy sauce (poured down the side of the wok), a little sugar and pepper, and 2 g dark soy sauce for colour. 2:38
- Return the chillies and toss to combine, then add the green garlic and stir-fry just until it wilts. No salt is needed beyond the sauces. 3:12
Tip. Serves 2 with rice (our estimate). For less heat use green bell peppers instead of erjingtiao. Cauliflower rice or a side of greens keeps the meal lower in carbs.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 11%
- Protein 22%
- Fat 67%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High213%
191 mg a serve, mostly from erjingtiao (93%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High70%
84 µg a serve, mostly from suanmiao (62%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B6 High68%
1.2 mg a serve, mostly from erjingtiao (55%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-3 High50%
0.8 g a serve, mostly from vegetable oil (51%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin E High46%
6.9 mg a serve, mostly from erjingtiao (78%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Selenium High40%
22 µg a serve, mostly from pork tenderloin (63%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High35%
0.8 µg a serve, mostly from skinless pork belly (76%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Zinc Source19%
2.1 mg a serve, mostly from pork tenderloin (43%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source18%
850 mg a serve, mostly from erjingtiao (44%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate Source15%
61 µg a serve, mostly from erjingtiao (67%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium Source12%
50 mg a serve, mostly from erjingtiao (45%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A Source11%
99 µg a serve, mostly from erjingtiao (82%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Iron Source10%
1.8 mg a serve, mostly from erjingtiao (25%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Show the other 2
Calcium5%
61 mg a serve, mostly from suanmiao (30%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
0.1 µg a serve, mostly from pork tenderloin (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Chef Wang 美食作家王刚; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.