Korean Pork and Vegetable Bowls (Diet)

Ingredients

• 5ml sesame oil, measured total — staple
• 150g onion, finely diced — staple
• 200g carrot, finely diced
• 900g raw uncrumbed pork schnitzel, visible fat trimmed, finely chopped or minced at home
• 15g garlic, crushed (about 5 cloves) — staple
• 2g ground ginger (about 1 tsp)
• 90ml soy sauce — staple
• 8g brown sugar — staple
• 15ml white vinegar — staple
• 10g cornflour
• 190ml prepared beef stock, diluted according to its label — staple
• 180g dry white rice, cooked to serve — staple
• 60g spring onions (one small bunch), cooked through
• 400g cabbage, shredded (half the head)
• 300g broccoli, chopped small
• Sriracha, optional garnish (omit this week)

Add this — Thanja

• 100g additional dry white rice, cooked separately
• 20ml additional sesame oil, for her portions only

Quantities below are for her two serves of the four-serve batch; keep separate from Declan’s portions. Adds per Thanja serve: ~262 kcal, 9.4g fat, 40.0g carbs.

Method

1. Cook the measured dry rice. Use a large non-stick pan or wok for the pork and vegetables.
2. Trim and finely chop the raw uncrumbed pork schnitzel. Soften onion and carrot in the measured 5ml sesame oil with water as needed. Add pork and brown thoroughly, then garlic and ginger.
3. Whisk soy, sugar, vinegar and cornflour with the prepared stock. Add to the mince.
4. Add broccoli and cook covered for a few minutes. Stir in cabbage and spring onion and cook until tender and piping hot; pork must reach 75°C. Add water as needed.
5. Divide the rice, mince and all vegetables equally into four bowls. No extra oil or sauce; optional Sriracha remains omitted.
6. Before serving, split the shared batch into four equal base portions. Keep two for Declan; add the listed extras only to Thanja’s two portions. Cook extra rice/pasta separately and divide the add-ons equally.

Notes

- Uncrumbed pork schnitzel replaces unverified generic pork mince; trim visible fat and finely chop or pulse at home. - Shared base uses 5ml sesame oil, 8g sugar and 180g dry rice. Add the separately cooked extra 100g rice and 20ml sesame oil only across Thanja’s two portions. - Macros are estimates for the entire served plate including carbs and all measured oil; Thanja’s add-ons are excluded from Declan’s front-matter macros. The CLI does not expose nutrition labels; check pack fat/protein and revise estimates if they differ. Breast uses 23g raw protein/100g, trimmed pork 21g/5g fat, premium beef 21.5g/5g fat. No label verification is claimed. - Cook all meat to 75°C and all vegetables through. Cool leftovers promptly; refrigerate or freeze promptly and reheat piping hot. Freeze later portions rather than refrigerating the full week.