Cajun Chicken Salad Lettuce Wraps

11 30 165
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 4
Cajun Chicken Salad Lettuce Wraps
Health Highlights

Ingredients


454 gm Chicken breast, boneless, skinless (cut into 1-inch pieces)
1 medium pepper(s) Green bell pepper (chopped)
1/2 cup Greek yogurt, plain, fat-free
1/4 cup Green onion (finely chopped)
1 tbsp Apple cider vinegar
1 tbsp Dijon mustard (lowest sodium available)
2 tsp Paprika (smoked preferred)
1/2 tsp Oregano, dried
1/4 tsp Cayenne pepper
1/4 tsp Garlic (minced)
4 leaf Green leaf lettuce (large; such as romaine or butter, etc.)

Instructions


  1. Fill a large saucepan with 8 cups of water and bring to a boil. Add the cut-up chicken and return to a boil. Add the bell pepper. Remove from the heat. Let stand for 15 minutes until the chicken is no longer pink in the center. Drain well in a colander. 
  2. Meanwhile, in a medium-sized bowl, stir together the yogurt, green onion, apple cider vinegar, Dijon mustard, paprika, oregano, cayenne, and garlic.
  3.  Add the chicken and bell pepper to the bowl, and toss well to coat.
  4. To serve, put one lettuce leaf on each plate. Spoon the chicken salad onto the center of each leaf. Tuck in the two short ends of the leaf while rolling it lengthwise away from you to enclose the salad. 

Notes:

Texture modifications for stroke recovery:

  • Puree: Omit the lettuce. In a food processor or blender, process the chicken salad until smooth.
  • Minced: Omit the lettuce. In a food processor, blender, or with a knife, process or cut the salad. The mixture should be moist and pieces should fit between the tines of a fork. 
  • Soft and bite-sized: Omit the lettuce. As needed, using a knife, cut the chicken and bell pepper into pieces no bigger than the size of your thumbnail. To test for softness, press down on the salad mixture using the back of a fork. The mixture should remain squashed and not regain its shape.

Nutrition Facts

Per Portion

Calories 165
Calories from fat 29.7
Calories from saturated fat 6.6
Total Fat 3.3 g
Saturated Fat 0.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.9 g
Cholesterol 84 mg
Sodium 113 mg
Potassium 563 mg
Total Carbohydrate 5.1 g
Dietary Fiber 1.2 g
Sugars 2.0 g
Protein 29.2 g

Dietary servings

Per Portion


Meat 1.3
Milk Alternative 0.2
Vegetables 0.8

Energy sources


Pygal11%409.76254533664724112.4515088261207718%463.5315185917455168.1197488524218871%310.5370241393598248.61863001405511%18%71%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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