Korean BBQ Pork Lettuce Wraps

These Korean-inspired lettuce wraps make for a delicious and healthy dinner.

Ingredients

• 1 lb pork tenderloin, sliced thinly (GI: 0)
• 2 tbsp sesame oil (GI: 0)
• 1/2 cup BBQ sauce (GI: 41)
• 1/4 cup rice vinegar (GI: 0)
• 2 tsp chili flakes (GI: 0)
• 2 tbsp tamari sauce (GI: 0)
• 1 lettuce head, leaves separated (GI: 15)
• 1/4 cup green onions, chopped (GI: 10)

Cooking Instructions

1. In a large resealable plastic bag, combine pork tenderloin, sesame oil, BBQ sauce, rice vinegar, chili flakes, and tamari sauce. Seal and shake the bag until pork tenderloin is fully coated.
2. Marinate in the fridge for at least 30 minutes, or up to 24 hours.
3. Heat a large skillet over medium-high heat.
4. Add the marinated pork tenderloin to the skillet and cook until browned and cooked through, about 5-7 minutes.
5. Remove from heat and serve the pork in a lettuce wrap.
6. Garnish each wrap with chopped green onions.

Flavor Profile

This dish is a balance of sweet, spicy, and tangy flavors. The sesame oil in the marinade adds a nutty flavor to the dish.

Serving Size

This recipe makes 4 servings.

Nutritional Facts

*Disclaimer: Nutritional facts are AI generated and not guaranteed to be accurate.

Type-2 Diabetic Friendly Explanation

This recipe is diabetes-friendly as it doesn't contain any added sugar, and leans towards protein rich ingredient to balance out carbohydrates. The Lettuce wrap are low carb and high fiber, which can help regulate blood glucose levels.

Korean Beef Stir-Fry

This Korean beef stir-fry recipe is quick and easy to make, and it’s gluten-free and dairy-free.

Ingredients

• 1 lb beef sirloin, thinly sliced (GI: 0)
• 3 tbsp olive oil
• 1 onion, sliced (GI: 10)
• 2 garlic cloves, minced
• 1 red bell pepper, sliced (GI: 15)
• 1/2 cup soy sauce or Tamari (for Gluten-free and lower GI) (GI: 0)
• 1/4 cup honey (GI: 55)
• 1 tbsp rice vinegar (GI: 0)
• 1 tsp ginger, minced (GI: 0)
• 1/4 cup green onions, sliced (GI: 10)

Cooking Instructions

1. Heat olive oil in a large skillet or wok over high heat.
2. Add beef and cook until browned on all sides, about 3-4 minutes.
3. Remove beef from skillet and add onion, garlic, and red bell pepper to the skillet.
4. Cook until vegetables are tender, about 5 minutes.
5. Add soy sauce, honey, rice vinegar, and minced ginger to the skillet with the vegetables.
6. Stir to combine and let simmer for 2-3 minutes until the sauce thickens slightly.
7. Add the beef back into the skillet and stir to coat with the sauce.
8. Serve stir-fry hot, garnished with green onions.

Flavor Profile

This stir-fry is savory with a touch of sweetness from the honey. The ginger adds a warm and earthy flavor to the dish.

Serving Size

This recipe makes 4 servings.

Nutritional Facts

*Disclaimer: Nutritional facts are AI generated and not guaranteed to be accurate.

Type-2 Diabetic Friendly Explanation

This recipe is diabetes-friendly as it contains low GI ingredients, the honey is balanced with the other flavors making it less of a sugar rush when compared to pure sugar. The vegetables in the stir-fry add a dose of healthy & fiber-rich carbs to balance out the protein and be more blood sugar regulating.

For a third recipe, I’d like to suggest a breakfast meal. How about some

Gluten-Free Banana Pancakes

These fluffy pancakes are gluten-free and easy to make. Perfect for a lazy weekend breakfast!

Ingredients

• 2 ripe bananas (GI: 51)
• 4 eggs (GI: 0)
• 1/2 cup almond flour (GI: 0)
• 1 tsp gluten-free baking powder (GI: 0)
• 1 tsp vanilla extract (GI: 0)
• 1/4 tsp cinnamon (GI: 0)
• 1/4 tsp salt (GI: 0)
• 1 tbsp coconut oil (GI:35) (for cooking)

Cooking Instructions

1. Mash the ripe bananas with a fork until mostly smooth, leaving just a few small lumps.
2. Add eggs, gluten-free baking powder, almond flour, vanilla extract, cinnamon, and salt. Mix until smooth.
3. Heat the coconut oil over medium heat.
4. Use a 1/4 cup measuring cup to scoop batter and pour onto the pan.
5. Cook until the pancake starts to bubble, then flip and cook until golden brown on both sides.
6. Repeat with the remaining batter.
7. Serve the pancakes hot with sliced bananas and a drizzle of honey.

Flavor Profile

These pancakes are sweet and nutty thanks to the almond flour and ripe bananas. Cinnamon adds a touch of warmth to the dish.

Serving Size

This recipe makes 4 servings.

Nutritional Facts

*Disclaimer: Nutritional facts are AI generated and not guaranteed to be accurate.

Type-2 Diabetic Friendly Explanation

This recipe is diabetes-friendly as it contains nutritionally rich Ingredient, with bananas being the carb source along with fiber-rich almond flour that helps regulate digestion and blood sugar levels. Plus, there is no added sugar making the pancakes have a lower glycemic load.

Please let me know if you have any questions!