Korean Beef and Rice Cakes (Tteokbokki) (Diet)

Ingredients

• 900g raw extra-lean beef mince, assumed 5% fat
• 400g Korean rice cakes, packet weight
• 200g kimchi, cooked until piping hot
• 200g fresh carrots
• 60g spring onions, cooked through
• 40g gochujang chilli paste — staple
• 15g garlic — staple
• 45ml soy sauce — staple
• 8g brown sugar — staple
• 5ml neutral oil, MEASURED TOTAL for all cooking — staple
• 300g fresh bok choy
• 250g fresh broccoli florets
• 5g sesame seeds
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 100g Korean rice cakes, packet weight
• 25ml sesame oil, MEASURED TOTAL

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~212 kcal, 11.6g fat, 24.5g carbs.

Method

1. Cook rice cakes according to their packet until tender. Drain, reserving a mug of starchy cooking water.
2. Brown extra-lean beef in the measured oil in a wide pan. Stir in garlic, spring onions and kimchi and cook until the kimchi is piping hot, then add carrot and broccoli with a little water.
3. Mix gochujang, soy, sugar and some reserved cooking water into the pan. Add bok choy and cook until tender.
4. Add rice cakes and toss until the sauce coats everything, beef reaches 75°C and all vegetables are cooked through. Scatter the measured sesame seeds over four portions.
5. Cook her extra rice cakes separately and toss with her sesame oil in her two portions only.
6. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- Keeps chewy tteok, hot kimchi and gochujang sauce; lean mince replaces unspecified mince and all greens cook into the same pan. No raw kimchi or spring-onion garnish. - Original serves 4; this variant makes four. Declan: estimated 652 kcal, 57.9g protein, 14.3g fat and 70.5g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 864 kcal/serve, at least the 835 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 202.5g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - Parent protein alternatives remain possible, but these quantities/macros use the listed lean cut. Reprice all eligible options and recalculate portions, fat and calories for any swap; no lamb or unrequested steak.