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Low FODMAP Asian Pork Lettuce Wraps - Low FODMAP

Low FODMAP Asian Pork Lettuce Wraps

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

Course: Lunch or dinner, Side Dish
Cuisine: Asian
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Makes: 4 Servings
Calories: 433 kcal
Author: Dédé Wilson

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.
Nutrition Facts
Low FODMAP Asian Pork Lettuce Wraps
Amount Per Serving
Calories 433 Calories from Fat 297
% Daily Value*
Fat 33g51%
Saturated Fat 9g45%
Cholesterol 82mg27%
Sodium 198mg8%
Potassium 325mg9%
Carbohydrates 12g4%
Fiber 3g12%
Sugar 2g2%
Protein 24g48%
Vitamin C 0.9mg1%
Calcium 16mg2%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.