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Spicy Pork, Vegetable Lettuce Wraps with Crunchy Carrot.

Water chestnuts boost levels of potassium, vitamin B6 and fibre. Pork is a valuable source of Zinc

Ingredients

  • 1 table spoon Olive Oil
  •  1 Onion diced.
  •  3 cloves Garlic finely chopped.
  •  1-inch piece of fresh garlic chopped finely.
  •  2 Small Carrots peeled and grated/ diced small.
  •  250 g sliced Mushrooms
  • 2 sticks of celery diced.
  •  2 red or orange peppers diced.
  • 1 tin of sliced water chestnuts
  • 700g of lean pork mince,
  • 1 teaspoon of Favourite Chinese Five Spice

For the sauce

  • 2 tablespoons gluten free mango chutney
  • 2 teaspoon honey
  • 2 tablespoons sesame oil
  • 2 tablespoons cider vinegar
  • 2 tablespoons of cornflour
  • 2 tablespoon gluten free light Soy Sauce

To serve

  • 3 Spring Onions Chopped
  •  2 Red Chillies (add depending on your preference for heat)
  •  2 large head of iceberg lettuce

 

 

 

Method

1. Make sure you have all the vegetables cut and the sauce mixed before you start cooking. Peel the onion and garlic and chop them into small pieces.

2. Peel the carrot and chop it into small pieces together with the celery and water chestnuts. This can be chopped roughly in a food processor if you wish.

3. Cut the iceberg in half through the centre of the stalk, separate, keep the leaves whole (bowl-shaped) and wash the leaves, dry thoroughly with a clean kitchen towel. Chop the red chillies and spring onions and set aside.

4. In a bowl mix the light soy sauce, mango chutney, cider vinegar, honey, cornflour, and sesame oil (if it is too thick, add a small amount of water to loosen)

5. Add the olive oil to a wok or large non-stick pan and warm over a medium heat. Add the onions and garlic for 5 minutes then add the mince.

6. Keep stirring until the mince is cooked (approx. 15 mins) Using a spoon with holes remove this from the pan and put to one side on a plate.

7. Add a splash of olive oil and fry the celery/carrot/ peppers /mushrooms and water chestnut mixture to the pan and cook for a few minutes until warmed through.

8. Add the sauce mixture into the wok/ pan stir through the ingredients then add the pork back in. Cook everything together until the mix is dry and the pork is browned and is cooked fully10 minutes more.

9. Fill the mince mixture into the lettuce leaves and fold over the leaves like a wrap.

 

Nutrition

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All recipes are created by Frances Buckley MSc.
Licenced food safety trainer. MSc in Applied Culinary Nutrition.
Currently Technical Food Advisor at Coeliac Society of Ireland.

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