Low FODMAP Chicken Lettuce Wraps
Low FODMAP Chicken Lettuce Wraps are a flavorful dish if you need a little variety in your low FODMAP meal plan.
Low FODMAP Chicken Lettuce Wraps
Servings: 4 servings
Ingredients
Chicken
- 1 egg white
- 1 tbsp cornstarch
- 1 tbsp rice wine
- 1.5 lbs chicken boneless, skinless breast
Sauce
- 2 tbsp oyster sauce
- 2 tbsp soy sauce low sodium
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 2 tsp cornstarch
- 1/4 cup water
Stir Fry
- 3 tbsp canola oil
- 3 tsp ginger minced
- 1 jalapeno seeds removed, minced
- 4 green onion green part only
- 1/4 tsp sugar
- 2 cups oyster mushrooms chopped
- 3/4 cup water chestnuts chopped
- garlic infused oil
For serving
- 1 head butter lettuce
- sesame seeds
- soy sauce
Instructions
- Mix together all of the ingredients for the chicken and let it set in the fridge for 20 minutes.
- Whisk together sauce ingredients and put aside.
- Heat half of the canola oil on medium high heat. Add the chicken and cook for 2-3 minutes until nearly cooked through.
- Add the rest of the oil along with the ginger, jalapeno, sugar, and a pinch of salt. Cook for 1 minute or until fragrant.
- Add mushrooms, water chestnuts, and green onions. Stir fry for 2 minutes before adding in the sauce and the chicken. Add garlic infused oil for more flavor.
- Mix everything together and serve on lettuce leaves with additional soy sauce if needed. Sprinkle with sesame seeds.
Kathleen Tabb is a registered dietitian based in Maryland. She specializes in digestive conditions such as irritable bowel syndrome (IBS) and has extensive training through her master’s degree in integrative and functional nutrition. She is passionate about looking at her clients holistically to illuminate the root cause of their concerns in order to improve health and quality of life
