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–+ servings
Lettuce Wraps

Low FODMAP Asian Chicken Lettuce Wraps

Mouth Watering Chicken Lettuce Wraps: low histamine, low oxalate, low lectin, with a low FODMAP option.
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Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Course Appetizer, Main Course, Snack
Cuisine American, Chinese
Servings 6 Lettuce Cups
Calories 273 kcal

Equipment

Ingredients
  

  • 2 Tablespoons Kasandrino’s Olive Oil divided
  • 2 Low Histamine Chicken Breasts
  • 2 Fresh Garlic Cloves minced OR
  • 1 Tablespoon Garlic Infused Olive Oil (for low FODMAP)
  • 1 teaspoon Fresh Chives finely chopped OR
  • 1 cup Green Onions sliced (green tops only for low FODMAP)
  • 1 Tablespoon Organic Fresh Ginger grated
  • 2 Radishes chopped into matchsticks
  • 1 cup Cabbage (red or green) thinly sliced
  • 1½ Tablespoons Toasted Sesame Oil
  • 1 Tablespoon Fresh Organic Lime Juice (if tolerated)
  • ½ teaspoon Redmond Real Salt
  • 1 head Lettuce Leaves washed and separated into single leaf lettuce cups
  • 1 Tablespoon Fresh Organic Cilantro chopped OR
  • 1 Tablespoon Fresh Mint Leaves chopped

Instructions
 

  • Start by thawing your chicken in a bowl of warm water. If you are buying frozen chicken, it likely comes sealed in plastic. Don’t unwrap it. Just put the package in a bowl of warm water for about 15 to 20 minutes. It will thaw enough to cook quickly in your large skillet.
  • While the chicken is thawing, wash and prep your produce. When produce is prepped, move to step 3.
  • Add 1 Tablespoon plain olive oil to the skillet and cook chicken over medium heat until cooked through. About 6 minutes.
  • Remove chicken and let it cool.
  • While chicken cools, add to the same skillet either 1 Tablespoon of plain olive oil OR 1 Tablespoon of garlic infused olive oil (for the low FODMAP option).
  • To the skillet, add garlic (omit for low FODMAP), chives OR green onions (green tops only for low FODMAP), ginger, radishes, cabbage, sesame oil, lime juice and salt. Stir fry over medium heat for about 3 minutes. Turn heat off.
  • Cut your cooled chicken into small pieces.
  • Turn heat back on to medium heat and add the chicken to the veggie mixture. Cook another 3 minutes. Remove from heat.
  • Spoon mixture evenly into 6 lettuce cups. You may have a little extra depending on the size of your lettuce cups.
  • Garnish with cilantro or mint if desired.

Notes

If you want to cook a bigger batch of this recipe to share, you could use an Instant Pot to easily make a big portion of low histamine chicken!
  • Stand 5 or 6 frozen chicken breasts sideways, on end, into an 8-quart Instant Pot, so there is a little room between them (you don't want them piled on top of each other or the pot stuffed so full air can't circulate between them). If they are smaller breasts, you may be able to fit more.
  • Add about 1 1/2 to 2 cups of water.
  • Cook on high for 10 minutes. 
  • Let the pot decompress for about another 10 minutes.
  • When ready, remove chicken from water and shred with two forks, a hand mixer, or food processor. Add the cooking water back as needed for moisture.

Nutrition

Nutrition Facts
Low FODMAP Asian Chicken Lettuce Wraps
Serving Size
 
281 g
Amount per Serving
Calories
273
% Daily Value*
Fat
 
17.1
g
26
%
Saturated Fat
 
3.7
g
23
%
Cholesterol
 
62
mg
21
%
Sodium
 
287
mg
12
%
Carbohydrates
 
8
g
3
%
Fiber
 
3
g
13
%
Sugar
 
4
g
4
%
Protein
 
22
g
44
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword gluten free, low FODMAP, low FODMAP option, low histamine, low lectin, low oxalate
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