Chicken Lettuce Wraps with a Peanut Sauce Recipe

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Meal Idea: 3 ways we have made this Mediterranean Pasta Bake a little bit better for you
February 10, 2022

This recipe for Chicken Lettuce Wraps with a Peanut Sauce was a big hit with my family.  It is tasty, nutritious & fast to make, including on weeknights! Just make sure you have your kitchen stocked with some kitchen basics and you will be able to whip up this recipe in no time!

 

Recipe adaptations for Chicken Lettuce Wraps

 

  • Want to enjoy a snack while watching TV or a movie, or while visiting with friends? This Chicken Lettuce Wrap Recipe makes for a delicious appetizer that includes bold flavour. Because it is made from natural ingredients, it is a snack that has “brakes”, which helps us to naturally manage our portion size without worrying about calorie-counting.

 

  • This recipe is family-friendly and can be transformed into a DIY bowl by chopping up the Romaine lettuce, having a bowl of the chicken veggie filling, a separate container for the peanut sauce, a dish of peanuts, and a pot of cooked grain such as whole grain rice or barley. Everyone gets to assemble their own bowl, which means you make one meal that everyone can customize to their own liking. No more making more than one dinner!

 

  • Prefer a thinner sauce? Add in additional water, one tablespoon at a time, to the peanut sauce to get your desired consistency.

 

  • Have peanut allergies? Use a sunflower butter in place of the peanut butter. Top with hemp seeds, sunflower seeds or pepitas.

 

  • Focus on a more plant-based style of eating? Substitute in edamame beans or tofu for the chicken. Better yet? Include these sources of plant-based proteins within the chicken filling. Adding in plant-based protein helps to extend your meal while being friendly on your pocket book!

 

  • This recipe uses ingredients that I like to keep in my Midlife Kitchen. You can download my free guide Your Midlife Kitchen: How to Stock your Fridge, Freezer and Pantry to Energize YOUR Nutrition on this page!

 

This recipe is versatile for different dietary approaches, with adaptations for different dietary needs, including the Mediterranean lifestyle. I showcased this recipe at a recent food demonstration I gave for Obesity Matters, where we were exploring different dietary philosophies. Regardless of how you eat, I think you and your family will really enjoy this meal, which is bursting with flavour, texture and soul-satisfying nutrition!

 

Recipe: Chicken Lettuce Wraps with a Peanut Sauce

5 from 1 reviews
Chicken Lettuce Wraps with a Peanut Sauce Recipe
 
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Total time
 
Author:
Recipe type: appetizer or weeknight dinner
Serves: 4-6
Ingredients
  • 1 pound chicken thighs (roasted with salt and pepper, cut into small pieces)
  • 2 tsp extra virgin olive oil
  • 2 red bell peppers (seeded and chopped)
  • 2 garlic cloves (minced)
  • 2 tbsp vegetable broth
  • 2 tbsp tamari or lower sodium soy sauce
  • 1 tbsp water
  • 2 tbsp rice vinegar
  • 1 tbsp sesame oil
  • 1 tbsp sweetener (honey, brown sugar or non-nutritive sweetener)
  • 2 tbsp natural peanut butter
  • 1 head romaine lettuce, washed and separated into large leaves
  • ¼ cup raw peanuts
Instructions
  1. In a large skillet, over medium heat, heat the olive oil. Add in the bell peppers
  2. and cook. Stir occasionally until peppers are tender. Add in garlic to the pan
  3. and stir.
  4. To the same pan, add in cooked chicken to reheat. Add in broth as needed to keep the pan contents moist.
  5. To make the peanut sauce, in a small bowl, combine the tamari, water, rice vinegar, sesame oil, sweetener and peanut butter. Using a fork, stir until smooth. Pour sauce overtop chicken and pepper mix and stir, allowing to heat through.
  6. Serve chicken, pepper and peanut sauce mixture with Romaine lettuce. Top with peanuts.

Kristyn Hall
Kristyn Hall
Kristyn Hall MSc, RD Nutritionist and Registered Dietitian Calgary, AB.

1 Comment

  1. Diana Sokolowski says:

    Amazing news later! I’ve already printed off the chicken wrap recipe! It looks and sounds so delicious! Thank you!

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