Recipes | Dinner

Asian Pork Lettuce Wraps Certified Low FODMAP by Monash University

GFDFEZQ

Move Over Hoisin…Oyster Sauce Has Entered Stage Left

Are you in need of a quick weeknight dinner? This dish for Asian Pork Lettuce Wraps combines ground pork and an assortment of veggies, quickly stir fried in one pan. The original recipe uses hoisin sauce but as of now, no low FODMAP version is approved, so we incorporated another Chinese condiment that is approved – oyster sauce.

Are you in need of a quick weeknight dinner? This dish for Monash University Certified Low FODMAP Asian Pork Lettuce Wraps combines ground pork and an assortment of veggies, quickly stir fried in one pan.

Um-What?

Oyster sauce has a depth of flavor that adds dimension to this dish, along with the soy sauce and sesame oil. All together they offer loads of umami flavor! By the way I like gluten free Lee Kum Kee or Kikkoman oyster sauces; make sure each of them is the green label version, which are the GF versions.

You can get dinner on the table in less than 30 minutes and these wraps are even suitable for non low FODMAP diners. It looks kind of fancy and no one will know that you whipped it up with such ease. All the ingredients are easy to find in the supermarket and the recipe is easily doubled.

Monash University Certified Asian Pork Lettuce Wraps - Low FODMAP

Let Us Explain Lettuce

The lettuce in this dish offers a fresh, crunchy wrapper to hold in all the porky goodness. But not all lettuce will work. Iceberg offers great crunch, but it is not very flexible and wrap-able. Romaine is tasty but has a very stiff center rib. We recommend Bibb, Boston or butter (also called butterhead) lettuce for its flavor and tender, bendable texture. Makes the perfect holder!

Monash University Certified Low FODMAP Asian Pork Lettuce Wraps - Low FODMAP

Asian Pork Lettuce Wraps

“One serve of a meal made in accordance with this recipe is low in FODMAPs and can assist with following the Monash University Low FODMAP diet™."

Soft lettuce like Boston or Bibb makes a fresh, cool wrapper for this ground pork stir-fry. 

Makes 4 servings; 2 wraps per serving

Prep Time

Cook Time

Total Time

Ingredients:

  • 2 teaspoons Garlic-Infused Oil made with vegetable oil or purchased equivalent
  • 2 teaspoons finely grated fresh ginger root
  • 1 pound (455 g) ground pork
  • 1 medium carrot, peeled and shredded
  • 1/2 cup (60 g) broccoli florets, chopped into small pieces (see image)
  • 1/2 medium red bell pepper, cored and finely chopped
  • 1/2 cup (115 g) canned water chestnuts, drained and finely chopped
  • 1/3 cup (24 g) chopped scallions, green parts only, divided
  • 2 tablespoons oyster sauce (use gluten-free if following a gluten-free diet)
  • 1 tablespoon low sodium soy sauce (use gluten-free if following a gluten free diet)
  • 1 teaspoon toasted sesame oil
  • Two heads butter, Bibb or Boston lettuce, washed, dried, cored, 8 largest leaves removed
  • 1/3 cup (48 g) chopped roasted peanuts
  • 2 tablespoons chopped cilantro

Preparation:

  1. Heat the oil in a large skillet or wok over medium heat until shimmering. Stir in ginger and cook, stirring constantly, for about 1 minute or until fragrant. Crumble in the pork (or chicken or turkey) and stir-fry until the meat or poultry is just beginning to lose its pink color, about 2 minutes. Add carrot, broccoli, red bell pepper, water chestnuts and half the scallions (just divide by eye) and stir fry for 1 minute more to combine, then add oyster sauce, soy sauce and sesame oil and continue to stir fry for several more minutes until meat is cooked through.
  2. Meanwhile, place lettuce leaves on plates, ready to be used as wraps for the finished stir-fry. Once meat or poultry is cooked through and vegetables are slightly softened, divide among lettuce leaves, sprinkle with peanuts and garnish with remaining scallions and cilantro. Serve immediately. Wrap stir-fry up in the lettuce leaves and eat with your fingers - have plenty of napkins handy!

Tips

  • This recipe also works with ground chicken or turkey.
  • If you want to make this more substantial offer a side dish of rice, or even incorporate cooked rice into the stir-fry.

If You Can Tolerate

Fructans:

  • If you passed the fructan garlic Challenge you can add 1 finely chopped garlic clove to the oil and sauté with the ginger in lieu of or in addition to the garlic oil.
  • If you passed the fructan wheat Challenge feel free to use regular soy sauce and oyster sauce.

SaveSave