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Cubes of lean pork loin glazed in honey, garlic, ginger and soy, cooked in the air fryer and boxed with brown rice, broccoli and carrots. Four lunches from about half an hour of cooking.
Check off ingredients as you go.
Contains gluten, sesame, soya, sulphites. Check the labels on packaged ingredients:
Mix the soy sauce, honey, grated garlic, grated ginger and cider vinegar in a bowl. Add the pork, turn to coat, cover and leave in the fridge for at least 15 minutes and up to 8 hours.
Heat the air fryer to 200°C / 400°F. Lift the pork out of the marinade, keeping the marinade, and toss it with the sesame oil. Cook in a single layer for 10 to 12 minutes, shaking the basket halfway, until browned at the edges and 63°C in the centre of the largest cube, then rest it for 3 minutes. In the oven, roast it on a lined tray at 220°C / 425°F (200°C fan) for 12 to 15 minutes.
Cooked when: 63°C / 145°F in the thickest part, then left to rest for 3 minutes. A food thermometer is the reliable way to tell.
While the pork cooks, cut the broccoli into small florets and the carrots into thin batons. Steam them over boiling water for 4 to 5 minutes, until just tender, and spread them on a plate to stop them cooking.
Boil the reserved marinade in a small pan for 2 minutes, until glossy and slightly syrupy, then toss the pork in it.
Divide the brown rice between four containers and add the pork, broccoli and carrots. Scatter with the sliced spring onions. To prep ahead, divide it between containers, leave them uncovered until the steam stops, no more than an hour, then cover and refrigerate or freeze.
Pork loin has almost no fat to forgive overcooking. Take it out at 63°C and let it rest: it is safe, still juicy, and will survive being reheated later in the week, which a cube cooked to 75°C will not.
One serving is A box of 150 g of brown rice with a quarter of the pork and vegetables. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Chicken breast instead of pork
Similar texture. It must reach 74°C rather than 63°C, about 2 minutes longer.
Per serving: about 5 kcal less, about 2 g less protein, about 1 g less fat.
Quinoa instead of brown rice
Lighter and nuttier, and it reheats without drying.
Per serving: about 5 kcal less, about 2 g more protein, about 1 g more fat.
Maple syrup instead of honey
A little thinner as a glaze. Use the same amount.
Per serving: about the same energy, about the same protein, about the same fat.
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A rice bowl where lean pork loin carries the protein, at over 40 g a box, with brown rice and two vegetables for the fibre.
| Energy | 480 kcal |
|---|---|
| Protein | 45 g |
| Fat | 9 g |
| of which saturates | 2 g |
| Carbohydrate | 58 g |
| of which sugars | 9 g |
| Fibre | 7 g |
| Sodium | 610 mg |
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 4. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| pork loin steaks | 600 g | FDC 168263Pork, fresh, loin, center loin (chops), boneless, separable lean only, raw | 738 kcal | 142.5 g |
| soy sauce | 45 g | FDC 172473Soy sauce made from soy and wheat (shoyu), low sodium | 26 kcal | 4.1 g |
| honey | 21 g | FDC 169640Honey | 64 kcal | 0.1 g |
| garlic | 15 g | FDC 169230Garlic, raw | 22 kcal | 1.0 g |
| fresh ginger | 15 g | FDC 169231Ginger root, raw | 12 kcal | 0.3 g |
| cider vinegar | 15 g | FDC 173469Vinegar, cider | 3 kcal | 0.0 g |
| toasted sesame oil | 9 g | FDC 171016Oil, sesame, salad or cooking | 80 kcal | 0.0 g |
| broccoli | 400 g | FDC 170379Broccoli, raw | 136 kcal | 11.3 g |
| carrot | 200 g | FDC 170393Carrots, raw | 82 kcal | 1.9 g |
| cooked brown rice | 600 g | FDC 169704Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | 738 kcal | 16.4 g |
| spring onions | 45 g | FDC 170005Onions, spring or scallions (includes tops and bulb), raw | 14 kcal | 0.8 g |
| Whole recipe | Divided by 4 | 1915 kcal | 178.3 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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