| Isocaloric Sweet n’ Sour Pork

Author / John

One of the biggest challenges I have found when tailoring my favorite recipes to meet my desired macros is I usually don’t get as many carbs and fats in one meal as I’d like.  Sigh. But with a little give and take I find I get what I need without sacrificing taste or flavor.

Nutritional Information per serving:
Serves 10

Calories:  489, Protein 39 g, Fat 17 g, Carbs 38 g (33/33/33%’s)

Photo Feb 13, 8 06 35 PMThe sweetness of the pineapple and the tang of the sauce adds some excitement to weekday meals.  It’s a delicious dinner and tomorrow’s lunch.

Your time spent in the kitchen is no different than the gym — you don’t want to waste time and you want the most out of your workout or meal.  To make this recipe a smooth and efficient process follow these simple steps:

  • cut up the pork and chop all the vegetables/pineapple first
  • have your spices on the counter next to the skillet with a measuring spoon
  • have the liquids pre measured and ready to go next to the spices
  • put the rice on (approximately 20 mins)
  • cook the meal (~20 mins)

These organizational steps will make you feel like an accomplished at home chef!


2 tablespoons lard or coconut oil
4 garlic cloves, chopped
1 1/2 teaspoons ground ginger
1/2 teaspoon crushed red pepper
3, 1 pound pork tenderloins, cut into 1/2 inch pieces
2 1/2 cups sweet onions, sliced
2 cups celery, diced
1 1/2 cups red belle pepper, chopped
2 cups fresh pineapple chunks
1/2 cup pineapple juice
1/2 cup organic chicken broth/stock
2/3 cup teriyaki sauce
1/4 cup + 2 tablespoons cooking sherry
4 tablespoon GMO free cornstarch
3/4 cup cashews, chopped
5 cups white rice, cooked*
*1/2 cup per serving


Photo Feb 13, 7 51 20 PM

Melt lard or coconut oil in a large cast iron skillet over medium high heat. Add the pork, ginger and red pepper to the pan; saute 5 minutes or until pork is no longer pink. Remove to a plate and set aside.

Add onion, celery, bell pepper and garlic to pan and saute 4 minutes or until crisp-tender.

Photo Feb 13, 8 02 47 PM

While the veggies are cooking, combine the pineapple juice, chicken stock, teriyaki sauce, sherry and cornstarch stirring with a whisk until smooth.

Add the pineapple to the pan and cook 30 seconds. Return the pork to the pan. Stir in the juice mixture; bring to a boil.  Cook 1 minute or until slightly thickened.

Photo Feb 13, 8 05 51 PM

Stir in the cashews and serve over a bed of white rice (1/2 cup per serving)

For more Power Athlete friendly recipes check out my blog Paula Lean Primal Queen!

Share this article


John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.


  1. Ingo "Joey Swole" B on March 23, 2016 at 2:44 pm

    What kind of teriyaki sauce do you use? Most (if not all) that I’ve seen all contain wheat and soy.

  2. Paula on March 23, 2016 at 3:18 pm

    I use San-J: Gluten Free Teriyaki Stir Fry & Marinade. It’s tasty and I can get it at my local Whole Foods. They also sell it on Amazon

Leave a Comment


Never miss out on an epic blog post or podcast, drop your email below and we’ll stay in-touch.

  • This field is for validation purposes and should be left unchanged.