Chicken Lettuce Wraps with Peanut Sauce
- Suitable for diets:
- High-Protein
- Low-Carb
Why Diabetes Friendly?
Low Carb and High Fiber:
Lettuce wraps are low in carbohydrates and high in fiber, making them a diabetes-friendly alternative to traditional wraps or bread.
Lean Protein Source:
Chicken breast is a lean source of protein that can help stabilize blood sugar levels and promote satiety without causing spikes in insulin.
Healthy Fats from Peanut Sauce:
The homemade peanut sauce provides healthy fats from natural peanut butter, which can help improve insulin sensitivity and support heart health.
Nutrient-Dense Ingredients:
Red bell pepper, mushrooms, carrots, and lettuce are rich in vitamins, minerals, and antioxidants, providing essential nutrients without excess carbohydrates or sugars.
Controlled Portion Sizes:
Lettuce wraps allow for portion control, making it easier to manage carbohydrate intake and avoid blood sugar spikes.
Ingredients
- chicken (precooked rotisserie, shredded) 2 cups
- garlic (minced) 2 tsp
- red bell pepper (julienned) 1
- carrot (shredded) 1 cup
- mushroom (roughly chopped) 1 cup
- lettuce (i.e. butter lettuce, romaine, iceberg or green leaf lettuce) 10 leaves
Peanut sauce (makes about ½ cup)
- peanut butter ¼ cup
- soy sauce (reduced-sodium) 1 tbsp
- rice vinegar 2 tbsp
- garlic (minced) 1 tsp
- ginger (minced) 1 tsp
- water 2-4 tbsp
Optional Garnish
- peanuts (chopped)
- cilantro
- green onion
- lime (freshly squeezed )
- sriracha
- sesame seeds
Cooking Tips
Lettuce Leaves:
Choose large, sturdy lettuce leaves such as iceberg lettuce or butter lettuce to serve as the wraps. Wash and pat them dry before using.
Filling the Lettuce Wraps:
Spoon the chicken and vegetable mixture into the centre of each lettuce leaf, then drizzle with the homemade peanut sauce.
Garnishes:
Garnish the lettuce wraps with chopped green onions, cilantro, chopped peanuts, or sesame seeds for added texture and flavour.
Instructions
- In a mixing bowl, make peanut sauce by combining peanut butter, soy sauce, rice vinegar, garlic, and ginger.¼ cup peanut butter, 1 tbsp soy sauce, 2 tbsp rice vinegar, 1 tsp garlic, 1 tsp ginger
- Gradually add warm water, 1 tablespoon at a time, and whisk until the sauce reaches your desired consistency. Set aside.2-4 tbsp water
- Heat olive oil in a skillet over medium heat. Add minced garlic and sauté for about 30 seconds until fragrant.2 tsp garlic
- Add shredded rotisserie chicken, red bell pepper, shredded carrots, and mushrooms to the skillet.2 cups chicken, 1 red bell pepper, 1 cup carrot, 1 cup mushroom
- Sauté the mixture for about 5-7 minutes, stirring occasionally, until the vegetables are slightly tender and the chicken is heated through. Turn off the heat and add peanut sauce, mixing until well combined with the chicken mixture.
- Spoon the chicken filling into individual lettuce leaves (about ¼ to ⅓ cup of chicken per leaf).10 leaves lettuce
- Optionally, garnish with chopped peanuts, cilantro, green onion, sesame seeds, sriracha and/or a squeeze of lime juice for added flavour and freshness.peanuts, cilantro, green onion, lime, sriracha, sesame seeds
FAQ
Can I make this recipe ahead of time?
Yes, you can prepare the chicken and vegetable filling and peanut sauce ahead of time and store them separately in the refrigerator. Assemble the lettuce wraps just before serving.
Can I use a different protein?
Yes, you can substitute the chicken with ground turkey, tofu, or cooked shrimp for variation or dietary preferences.
Are there alternatives to peanut sauce?
If you have peanut allergies or prefer a different flavour, you can make a sauce using almond butter, tahini, or sunflower seed butter as a substitute for peanut butter.
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