Teriyaki pork meal prep recipe (5 meal prep dishes)

Teriyaki pork meal prep recipe (5 meal prep dishes)

This dish shows how sugar doesn’t have to be the enemy. If balanced correctly the GI can be kept down and insulin spikes avoided. Get that sweet teriyaki flavour, completely natural and guilt free. 

Takes 1 hours 40 minutes. 

Preps 5 of your weekly meals (needs little attention while you take care of your other dishes). 

Ingredients

  • 1kg pork loin (lean cut of pork healthy in processed form).
  • 300g uncooked brown rice (high in fibre for steady energy release)
  • 45g red rice (high zinc and iron content)
  • 100g radishes (helps the body use fat for energy)
  • 50g spring onion (keeps the dish preserved and infuses dish with sweetness + good for boosting immunity)
  • 25g flax seeds (linseeds) – high in clean omega 3’s
  • 50ml soy sauce – try to go for low sodium or organic (we like Kikkoman)
  • 25ml honey (small amount but affective)
  • 250g onion (1 large)
  • 1 tsp cinnamon (balances blood sugar levels)
  • 1 tsp chilli flakes (balances appetite cravings)
  • 2 cloves of garlic (good for healthy gut)

Macros of your meal prep (per dish split evenly). 

535 kcal | 15g of fat | 44g of carbs | 56g of protein. Good macro split for healthy and sustainable cutting/weight loss.

Method:

  • Mix honey, cinnamon, chilli flakes, chopped garlic and soy sauce in a bowl then pour over and rub into the pork loin.
  • Place the pork loin into a preheated oven at 160 degrees Celsius. Do not open that oven door for 1 hour 20 minutes. After this time check it is cooked by seeing if the juices in the centre of the pork are clear.
  • While your pork is doing its thing, dice an onion into small squares, place into a saucepan and put on a very low heat, a few tablespoons of water, lid on.
  • While the onions are sweating, chop your spring onion and slice your radishes (refer to the picture for sizes). Place them out the way for now then get back to them onions before they burn.
  • Add your rice’s to the onions with a few more chilli flakes (if you brave enough). Pour double the water to amount of rice in the pan. Keep the heat low and lid on.
  • During this time you can get on with prepping your other meals. As the rice will need to be on the low heat for around 20 minutes. To check the rice is cooked after 20 minutes simply lift the lid and make a whole in the centre. If there is more than 5ml of water in the bottom of the pan then keep cooking. Once you get to the 5ml level, lid back on and blast with high heat for 1 minute then leave the lid on, take the pan off the stove and let the rice steam itself for another 10-15 minutes. When you remove the lid, you need to fluff (mix) the rice then pour into your 5 equal portions to let it cool down (leave the lid off these boxes). If it’s summer, place your Tupperware on ice in the fridge for rapid cool down.
  • Continue prepping other meals until the pork is cooked. Once it is cooked, get all of the juice from the baking tray into a saucepan; skim the liquid fat off the top and place on a low heat. Reduce this sauce until it thickens.
  • While the sauce is reducing, slice the loin and divide into 5 equal portions (to do this accurately, weigh the loin after its cooked, divide that number by 5 and then make sure each portion is the same weight as the division).
  • Place the radishes, spring onion, flax seeds, loin portions and teriyaki sauce reduction into your tubs that have the cooled rice.

 

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