Egg Roll in a Bowl (Spring Roll Bowl) with Pork and Cabbage

All the flavour of a spring roll filling (egg roll in the US), without the wrapper or the deep-fryer: pork mince stir-fried with cabbage, carrot, garlic and ginger. One pan, 30 minutes, and only 10g of carbs a bowl.

Dinner

Serves 4

A bowl of stir-fried pork mince with shredded cabbage, carrot, ginger and spring onions, topped with sesame seeds

Ingredients

500g/1lb 2oz lean pork mince (ground pork), 10% fat or less
1 tsp neutral oil, for the pan
3 cloves garlic (about 12g), finely chopped
A 4cm/1½in piece of fresh ginger (about 20g), finely grated
Half a medium white cabbage (about 500g/1lb 2oz), core removed, finely shredded
2 medium carrots (about 150g/5oz), coarsely grated or cut into matchsticks
6 spring onions (scallions, about 60g/2oz), sliced, white and green parts kept separate
3 tbsp (45ml) reduced-salt tamari (labelled gluten-free), or reduced-salt soy sauce (not gluten-free)
1 tbsp (15ml) rice vinegar
1 tsp (5ml) toasted sesame oil
1 tbsp (8g) sesame seeds (buy ready-toasted, or toast in a dry pan for 2 minutes)
Chilli sauce, such as sriracha, or chilli flakes to serve, optional

Method

Heat the oil in a large, deep frying pan or wok over a medium-high heat. Add the pork and cook for 6 to 8 minutes, breaking it up with a wooden spoon, until browned and cooked through, with no pink left. If you have a thermometer, it should reach 75C/167F. Spoon off any excess fat.
Add the garlic, ginger and the white parts of the spring onions and stir-fry for 1 minute, until fragrant.
Add the cabbage and carrots, a couple of handfuls at a time if your pan is full, and stir-fry for 5 to 6 minutes, until the cabbage has wilted but still has some crunch.
Stir in the tamari and rice vinegar and cook for 1 more minute, then take off the heat and stir through the sesame oil.
Divide between 4 bowls and top with the green parts of the spring onions and the sesame seeds. Add chilli sauce or flakes if you like heat.
Leftovers keep in the fridge for up to 2 days; reheat until piping hot. It does not freeze well, as the cabbage turns soft.

Why it works

A bowl has about 28g of protein and only 10g of carbohydrate for 310 calories. A takeaway spring roll is wrapped in pastry and deep-fried; this keeps the filling, stir-fries it in one teaspoon of oil, and serves it as a meal.

Why it is tagged for blood sugar. With no rice, noodles or wrapper, most of the carbohydrate comes from the cabbage and carrots, along with their fibre. A meal like this is unlikely to cause a sharp rise in blood sugar. To make it more filling, serve it with a small portion of brown rice, which is not included in the figures.

Choose lean mince. Pork mince varies a lot, from about 5% fat to more than 20%. Look for 10% fat or less on the label, and spoon off any fat left in the pan. Turkey mince works too.

Cabbage is the bulk. Half a white cabbage between four people gives everyone a large portion of vegetables. It is cheap, keeps for weeks in the fridge and cooks in minutes. Fresh ginger and garlic carry the flavour.

Gluten-free only if you use tamari labelled gluten-free, as ordinary soy sauce contains wheat. For another pork dinner, try the pork tenderloin with apples and red cabbage, or for a lean poultry option, the turkey meatballs with courgetti.

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Bowl of cottage cheese topped with pomegranate seeds and walnuts

chicken-butter-bean-kale-pot

Chicken, Butter Bean and Kale One-Pot

Dinner

chicken, white beans, kale, onion, garlic, lemon, olive oil, stock, parsley, tomatoes

One-pot chicken with butter beans and dark green kale

mackerel-egg-watercress-toast

Smoked Mackerel, Poached Egg and Watercress on Sourdough

Breakfast

mackerel, eggs, watercress, sourdough, lemon, olive oil, tomatoes

Smoked mackerel and poached egg on sourdough with watercress

turmeric-tempeh-cauliflower-bowl

Turmeric Tempeh and Cauliflower Bowl with Tahini

Lunch

tempeh, cauliflower, tahini, chickpeas, turmeric, lemon, olive oil, spinach, cumin, garlic

Bowl of roast cauliflower and tempeh with tahini dressing

miso-tofu-edamame-noodle-soup

Miso, Tofu and Edamame Soup with Buckwheat Noodles

Lunch

miso, tofu, edamame, buckwheat, spring onions, garlic, ginger, seaweed, sesame oil, spinach

Bowl of miso noodle soup with tofu cubes and green edamame

kiwi-kefir-night-bowl

Kiwi and Kefir Night Bowl with Toasted Pumpkin Seeds

Snack

kiwi, kefir, pumpkin seeds, honey, cinnamon, greek yogurt, walnuts

Bowl of kefir with sliced kiwi and toasted pumpkin seeds

turkey-sweet-potato-cherry

Turkey, Sweet Potato and Tart Cherry Traybake

Dinner

turkey, sweet potato, cherries, olive oil, garlic, onion, rosemary, spinach

Turkey breast traybake with sweet potato and dark cherries

sardine-white-bean-smash

Sardine and White Bean Smash on Sourdough

Dinner

sardines, white beans, garlic, lemon, olive oil, sourdough, parsley, tomatoes, onion, chilli flakes

Sardine and white bean smash on toasted sourdough with lemon

garlic-prawn-spinach-stirfry

Garlic Prawn and Spinach Stir-Fry

Dinner

prawns, spinach, garlic, brown rice, lemon, olive oil, chilli flakes, spring onions

Garlic prawns with spinach in a pan with lemon

chickpea-egg-avocado-bowl

Chickpea, Egg and Avocado Lunch Bowl

Lunch

chickpeas, eggs, avocado, tomatoes, rocket, lemon, olive oil, pumpkin seeds, onion, cumin

Chickpea bowl with halved boiled eggs, avocado and rocket

spinach-feta-pumpkin-omelette

Spinach, Feta and Pumpkin Seed Omelette

Breakfast

eggs, spinach, feta, pumpkin seeds, olive oil, tomatoes

Folded spinach and feta omelette with pumpkin seeds on a plate

pumpkin-seed-oat-bites

Pumpkin Seed and Oat Bites

Snack

oats, pumpkin seeds, almond butter, dates, honey, flaxseed, dark chocolate, cinnamon

No-bake oat and pumpkin seed bites on a wooden board

kimchi-fried-rice-eggs

Kimchi Fried Rice with Eggs

Lunch

brown rice, kimchi, eggs, spinach, garlic, spring onions, sesame oil, olive oil, sesame seeds, tamari, gochujang, rice vinegar

Kimchi fried rice topped with a fried egg, sesame seeds and spring onion

kefir-berry-brazil-smoothie

Kefir Smoothie with Berries and Brazil Nuts

Breakfast

kefir, greek yogurt, blueberries, brazil nuts, flaxseed, chia seeds, cinnamon, lemon, banana

Kefir and berry smoothie in a glass with Brazil nuts and flaxseed

beef-black-bean-chilli

Beef and Black Bean Chilli

Dinner

beef mince, black beans, tomatoes, onion, red pepper, garlic, brown rice, greek yogurt, dark chocolate, olive oil, cumin, smoked paprika, oregano, chilli flakes, tomato puree, stock, coriander

Beef and black bean chilli in a bowl with yogurt and coriander

chicken-liver-pate

Chicken Liver Pate with Shallots

Snack

chicken livers, shallots, garlic, ghee, butter, thyme, sourdough, brandy, cornichons

buckwheat-beetroot-bowl

Buckwheat Bowl with Roast Beetroot

Dinner

buckwheat, beetroot, pumpkin seeds, feta, goat's cheese, watercress, rocket, lemon, olive oil, wholegrain mustard

Buckwheat bowl with roast beetroot and feta

yogurt-cherries-walnuts

Greek Yogurt with Cherries and Walnuts

Snack

greek yogurt, cherries, walnuts, honey, cinnamon