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

Course: Appetizers and Snacks, Main Course
Condition: Diabetes, Low FODMAP, PCOS
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.

As a certified LEAP therapist, Dietitian Kathleen can help you solve your digestive difficulties with cutting edge research and state of the art protocols. Co-author of Cooking with Food Sensitivities Survival Guide.