A lower-calorie way to make Sweet and Sour Pork
Sweet and Sour Pork — oven-crisp with pineapple and capsicum
Roasted lean pork and bright vegetables in fresh pineapple sauce deliver a lighter takeaway favourite, about 490 kcal per serving.
Lean pork is coated very lightly with cornflour and roasted on a hot tray rather than deep-fried. Fresh pineapple sauce reduces before the crisp pork is tossed through. The pork should keep browned dry edges and the capsicum firm colour, all under a thin tangy glaze with no batter or syrup pool.
What changes—and what stays
From deep-fried in thick batter with sugary sauce and white rice often 750–1,000 kcal to 490 calories
Roast a dusting of cornflour on lean pork and sweeten the sauce with pineapple rather than deep-frying in batter. Roasted pork, pineapple, rice vinegar, tomato, ginger and capsicum give the expected sweet, sour and savoury contrast.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Roast a dusting of cornflour on lean pork and sweeten the sauce with pineapple rather than deep-frying in batter | Roasted pork, pineapple, rice vinegar, tomato, ginger and capsicum give the expected sweet, sour and savoury contrast. |
How the flavor stays
Roasted pork, pineapple, rice vinegar, tomato, ginger and capsicum give the expected sweet, sour and savoury contrast.
A cost rule that survives inflation
Onion, capsicum and canned pineapple stretch 750 grams of pork across six bowls with measured brown rice.
Ingredients for 6
Measure first; timing is part of how this recipe uses less fat.
- 750 glean pork loin
- 360 gbrown rice, dry
- 500 gcapsicum
- 350 gonion
- 500 gpineapple in juice
- 350 gtomato passata
- 60 mlrice vinegar
- 30 gcornflour
- 20 gcanola oil
- 30 gginger and garlic
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Dust the dry pork lightly
Cut equal cubes, pat them dry and toss with only enough cornflour to leave a translucent coating
Look for: No white flour clumps remain and the separate cubes feel dry rather than sticky
Step 2 · follow the visible cue
Roast on a hot tray
Space the pork on a preheated tray and roast until several edges are dark and crisp
Look for: The cubes are golden-brown with dry edges and no pale batter or liquid puddle
Step 3 · follow the visible cue
Reduce the fruit sauce
Cook pineapple juice, tomato, vinegar, ginger and garlic until a spoon leaves a clear trail
Look for: The sauce is bright red-orange and glossy without raw tomato taste or watery edges
Step 4 · follow the visible cue
Toss for seconds only
Add capsicum, onion, pineapple and pork to the thick sauce and turn just enough to coat
Look for: Pork edges remain visible and crisp under a thin glaze around bright vegetables
Calories at the same serving size
221 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 6 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Sweet and Sour Pork within two hours and refrigerate in a sealed container for up to three days. Reheat only the amount required.
Cool Sweet and Sour Pork within two hours and refrigerate in a sealed container for up to three days. Reheat only the amount required.
Frequently asked questions
Can Sweet and Sour Pork be prepared a day ahead?
Yes. Keep crisp, fresh and starchy components separate, then combine them only during gentle reheating. Cool Sweet and Sour Pork within two hours and refrigerate in a sealed container for up to three days. Reheat only the amount required.
What does the calorie figure for Sweet and Sour Pork include?
It covers one of the stated number of servings and only the listed ingredient quantities, not extra sides or sauces. Roast a dusting of cornflour on lean pork and sweeten the sauce with pineapple rather than deep-frying in batter.
- lean pork loin750 g
- brown rice, dry360 g
- capsicum500 g
- onion350 g
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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