Serves 4
Prep time 30 mins, cooking time 6+ hours
Nutrition: Average quantity per serving 300 grams: 2020 kJ (483 kcal), Protein 38.6 g, Fat total 16.8 g – saturated 6 g, Carbohydrate 39.8 g – sugars 6.9 g, Sodium 243 mg

Ingredients

700 g pork chops, trimmed of the majority of visible fat and cut into 2 cm cubes

425 g can pineapple chunks in juice

2 medium-sized onions, diced

2 medium-sized carrots, sliced

1 Tbsp fresh ginger, grated

1 Tbsp crushed garlic

1 tsp finely sliced or crushed chilli

1 1/2 Tbsp salt-reduced soy sauce

2 Tbsp tomato paste

200 ml water

1 green capsicum, thinly sliced

1 red capsicum, thinly sliced

1 cup brown rice

2 Tbsp cornflour with 2 Tbsp water as a paste

steamed pak choi, to serve

1. Place all ingredients in the slow cooker except for capsicums and the cornflour and water paste. Cook for a minimum of 6 hours.

2. One hour before serving, add capsicum and start cooking brown rice.

3. 30 minutes before serving, place cornflour paste in a jug and pour at least 1/2 cup of cooking juices into the paste stirring briskly, then return the contents of the jug to the slow cooker and stir. This will thicken the sauce.

4. Serve with steamed pak choi and brown rice.

Helen Gibbs