PF
Delicious Thai stir-fried pork served with rice, egg, and vegetables on a rustic wooden table.
Stovetop~40 minComplexity

Pork Fried Rice

This Pork Fried Rice delivers 21g protein and 357 calories per serving, making it a solid carb-based lunch option. Six servings batch-prep on the stovetop in under 30 minutes, fitting easily into your weekly meal prep routine. Pair it with a protein shake or side to reach your daily targets without sacrificing cooking time.

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Ingredients

6 servings
  • Pork Tenderloin, Boneless(454g)

    The leanest pork cut. Do not confuse with pork loin (wider, fattier).

  • 1 teaspoon kosher salt (plus additional to taste)
  • 1/2 teaspoon ground black pepper (plus additional to taste)
  • Oyster sauce(45g)
  • Soy Sauce, Low Sodium(45g)
  • Sesame Oil, Toasted(15g)
  • Vegetable oil(30g)
  • Bell Pepper(720g)
  • Peas And Carrots, Frozen, Mixed
  • Garlic(15g)
  • Ginger, Fresh Root(15g)
  • Unsalted Butter(15g)
  • Rice, Brown, Long-Grain(720g)
  • Green Onion (Scallion)
  • Egg, Whole, Large

Instructions

  1. 1Cut the pork tenderloin into ¾-inch cubes. Mince the fresh garlic and ginger. Chop the bell pepper into ½-inch pieces. Slice the green onions, keeping white and green parts separate. In a small bowl, whisk together the soy sauce, oyster sauce, and sesame oil; set aside.
  2. 2Heat the vegetable oil in a large wok or skillet over high heat until shimmering, about 1–2 minutes. Add the pork cubes and cook, stirring occasionally, for 5–7 minutes over high heat until browned on all sides and the internal temperature reaches 145°F. Transfer to a large bowl.
  3. 3Add half the remaining vegetable oil to the wok over medium-high heat. Add the bell pepper and frozen peas and carrots, stirring occasionally, for 5–8 minutes until the pepper is softened and beginning to brown. Transfer to the bowl with the pork.
  4. 4Reduce heat to medium. Add the remaining oil to the wok, then immediately stir in the garlic and ginger, cooking for 15–20 seconds until fragrant. Add the butter and the cooked brown rice, breaking up any clumps. Stir for 2–3 minutes until the rice is evenly coated and heated through. Add the white parts of the green onions.
  5. 5Push the rice to the sides of the wok, creating a well in the center. Crack the eggs into the well and cook undisturbed over medium heat for 1–2 minutes until the bottoms begin to set, then scramble with a fork and cook another 1–2 minutes until mostly cooked through. Stir the eggs into the rice, breaking them into small pieces.
  6. 6Return the pork and vegetables to the wok. Pour in the sauce and stir constantly over medium-high heat for 2–3 minutes until everything is evenly coated and heated through. Stir in the green parts of the green onions.
  7. 7Divide the fried rice evenly into 6 airtight containers while hot. Let cool to room temperature before sealing and refrigerating.

Nutrition — Per Serving

357

calories

21g

protein

13g

fat

Carbohydrates
44g
Saturated fat
1.9g
Sodium
512 mg
Dietary fiber
2.7g

6 servings per batch · ~346g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Pork Fried Rice have per serving?

Each serving contains 21g of protein and 357 calories with a macro split of 13g fat and 44g carbs. This is a moderate-protein option that leans carb-forward, making it better suited as a side or lighter lunch rather than a primary protein dish.

How long does Pork Fried Rice take to make, and how many servings does one batch yield?

This recipe has quick prep time on the stovetop and batch-preps 6 servings at once, so you can prepare a full week's worth in two cooking sessions. The quick execution makes it efficient for weekday meal prep.

Is Pork Fried Rice good for muscle gain?

At 21g protein and 357 calories per serving, the protein content is too low to function as a primary muscle-building meal, though the 44g carbs provide decent workout fuel. Pair this with additional protein sources to reach daily targets during a bulk.

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