Sweet and Sour Pork Fried Rice

Treat your taste buds to this tempting Asian dish bathed in a traditional Chinese flavor combo. The secret to delicious fried rice is making the rice and refrigerating it a day ahead. This allows the rice grains to firm up, decreasing the chances of the fried rice turning out mushy.

Servings: 4
Serving size: 1 1/2 cups

  • 1 pound pork tenderloin, all visible fat discarded, cut into 3/4-inch cubes
  • Cooking spray
  • 2 large eggs, lightly beaten with a fork
  • 1 teaspoon canola or corn oil
  • 2 to 3 teaspoons crushed red pepper flakes
  • 1 medium red bell pepper, cut into 1-inch pieces
  • 1 medium carrot, diced
  • 3 cups cooked brown rice (cold preferred)
  • 1 8-ounce can pineapple chunks in their own juice, drained
  • 1 cup frozen green peas, thawed
  • 4 medium green onions, sliced

Marinade Ingredients:

  • 1 tablespoon soy sauce (lowest sodium available)
  • 1 tablespoon plain rice vinegar


  • 1 tablespoon dry sherry
  • 1 teaspoon cornstarch

Sauce Ingredients:

  • 1/2 cup fat-free, low-sodium chicken broth
  • 1/2 cup all-fruit apricot spread
  • 2 tablespoons plain rice vinegar


  • 2 tablespoons white wine vinegar
  • 1 tablespoon soy sauce (lowest sodium available)
  1. In a large glass dish, whisk together the marinade ingredients. Add the pork, turning to coat. Cover and refrigerate for 10 minutes to 8 hours, turning occasionally.
  2. Meanwhile, in a small bowl, whisk together the sauce ingredients. Set aside.
  3. When the pork is done marinating, heat a wok or large skillet over medium-high heat. Remove from the heat and lightly spray with cooking spray (being careful not to spray near a gas flame). Cook the eggs for 1 to 2 minutes, stirring frequently, until scrambled. Break up into pieces. Transfer to a plate.
  4. Carefully wipe the wok with paper towels. Heat the oil over high heat, swirling to coat the bottom. Cook the pork with the marinade and the red pepper flakes for 5 minutes, or until the pork is no longer pink on the outside and tender, stirring frequently. Cook the bell pepper and carrots for 2 to 3 minutes, or until tender-crisp, stirring frequently.
  5.  Stir in the rice, pineapple, peas, green onions, reserved broth mixture and reserved egg pieces. Reduce the heat to medium. Cook for 3 to 5 minutes, or until the mixture is warmed through, stirring occasionally to break up the rice.

490 calories; 8g total fat; 2g saturated fat; 0g trans fat; 2g polyunsaturated fat; 3g monounsaturated; 153mg cholesterol; 355mg sodium; 71g total carbohydrate; 6g dietary fiber; 28g sugars; 0g added sugars; 31g protein

Recipe source: American Heart Association