Wednesday, August 15, 2012

Low GI Recipe - Ginger Pork and Rice Lettuce Cups

I thought that if this blog was to be helpful to anyone else on a similar journey to mine that maybe I should make it a little more than just how I was feeling on any given day.

So I will share some recipes that I have found give me a good BG result.  Now these recipes are not mine so please know that there is probably a copyright issue somewhere, but hopefully I will avoid that by acknowledging where the recipe came from.

The recipe as written below serves 4, given that there are only 2 of us, we divided all the ingredients by half except the sauce which we left as stated.  It was a filling meal, tasted delicious and gave me a good result 2 hours after dinner.

Ginger Pork and Rice Lettuce Cups (Page 32 of Better Homes and Gardens Australian Diabetic Living, September/October 2012).

Prep Time : 15 minutes.  Cooking Time : 20 minutes.  Serves 4 (as a main)
Nutrition info per serve : 1735kJ, protein 33.5g, total fat 11.2g (sat. fat. 3.6g) cholesterol 102.5mg, carbs 40.5g, fibre 8.5g, sodium 422.8mg.  Carb exchange 2 2/3.  GI estimate low.  Gluten free option.

105g (1/2 cup) Doongara rice
1 tsp olive oil
500g lean pork mince
4cm piece of ginger, peeled and finely grated
2 cloves of garlic, crushed
100g green beans, trimmed, sliced diagonally
100g button mushrooms, sliced
2 carrots, chopped
2 sticks of celery, chopped
1 corncob, kernels removed (hubby substituted a small tin of corn)
100g snow peas, thinly shredded
225g can sliced water chestnuts, drained and chopped (I loved the little pieces of these)
160g (2 cups) finely shredded cabbage
2 Tblsp water
2 Tblsp sweet chilli sauce or gluten free sweet chilli sauce
1Tblsp salt-reduced soy sauce or gluten free, salt-reduced soy sauce
8 iceberg lettuce leaves (we actually didn't bother with these as we forget to get a lettuce).

Step 1.  Cook rice in small saucepan of boiling water for 10-12 minutes or until tender.  Drain well and set aside.

Step 2. Meanwhile, heat half the oil in a large wok over a medium-high heat.  Add mince, ginger and garlic.  Cook, stirring often to break up the mince, for 3-4 minutes or until mince changes colour and is just cooked through.  Transfer to a bowl and set aside.

Step 3.  Add remaining oil to wok and increase heat to high.  Add beans, mushrooms, carrot, celery, corn, snow peas and water chestnuts.  Stir-fry for 3-4 minutes or until vegetables are almost tender.  Add cabbage, rice and water. Toss to combine.  Cover and cook for 2 minutes or until vegetable are just tender.

Step 4. Mix sweet chilli sauce and soy sauce in a bowl.  Add mince mixture to wok with sauce mixture. Toss until combined and heated through.

Step 5.  Put 2 lettuce leaves on each plate.  Spoon mince mixture into leaves and serve.

I hope you enjoy and that it helps your blood glucose levels as well.  xxx


  1. That has some promise, though I am vegetarian and at the moment the skinny person is on a low fibre, high salt diet. Perhaps when he can eat more normally again. Thank you.

  2. Hope the skinny person likes the recipe. I haven't seen an vegetarian Low GI recipes, but I would imagine most things you eat would be low GI just because they are vegetable and legume based. Although potatoes and pumpkin are high GI and so we now get the Carrisma potatoes which are Low GI and eat very little pumpkin, which is a shame as I love pumpkin. xxx

  3. Love the recipe and one I think we may manage and we do love stir fries. On Saturday you mentioned Curried Chicken or Chicken Curry. Any chance of popping that one on here one day. Haven't had a decent curry for yonks. Thanks for this one. xx

    1. We had the chicken curry for dinner tonight and it was yummy. I will do the recipe over the weekend and then post it for you. It is a little fiddly but well worth the effort.

  4. This I would love. Going to add that to my list for next week.

    1. This is on weekly rotation at the moment, it is really yummy and filling and LOW GI so a bonus. Hope you and your lovely 3 boys like it too. xxx