Chicken Mango Lettuce Wraps

Gluten Free
Dairy Free
Popular
Health score
12%
Chicken Mango Lettuce Wraps
25 min.
4
314kcal

Suggestions

Ingredients

  • pound ground chicken (I use ground chicken thighs f flavor)
  • teaspoons soya sauce gluten-free (use soy sauce if cooking )
  • teaspoon cornstarch (or potato or rice starch)
  • teaspoon cooking oil (peanut oil or canola)
  •  green onions chopped
  • ounces mushroom caps fresh sliced
  • teaspoons seasoned rice vinegar 
  • 0.5 teaspoon sesame oil toasted
  • large mangos diced (see How to Cut a Mango)
  • head boston lettuce separated rinsed

Equipment

  • bowl
  • frying pan
  • wooden spoon
  • wok

Directions

  1. Place the ground chicken, soy sauce, and cornstarch in a large bowl.
  2. Mix to combine.
  3. Sauté shiitake mushrooms and green onions:
  4. Heat a wok or a large sauté pan on medium heat. Once the pan is hot, add the oil.
  5. Add the green onions and sliced shiitakes.
  6. Let cook for about a minute.
  7. Add chicken mixture: Increase the heat to high, and add the ground chicken, soy sauce, cornstarch mixture. Use a wooden spoon to break up the ground chicken and spread around the pan. Stir fry in this way for 5 to 7 minutes until the chicken is cooked through.
  8. Add the seasoned rice vinegar, sesame oil, and diced mango.
  9. Remove from heat. Adjust seasonings (rice vinegar, sesame oil, soy sauce) to taste.
  10. Scoop spoonfuls into the cups formed by the lettuce leaves to serve.
  11. Options - stir in a small spoonful of chili sauce, or add a few chili pepper flakes to the oil as it is heating. Top with some fresh cilantro leaves. Experiment with other meats such as lamb, turkey, beef, or pork. Try subbing out the mango with mandarin orange slices.

Nutrition Facts

Calories314kcal
Protein25.84%
Fat59.06%
Carbs15.1%

Properties

Glycemic Index
45.19
Glycemic Load
4.09
Inflammation Score
-9
Nutrition Score
17.436956654424%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.12mg
Myricetin
0.03mg
Quercetin
1.75mg

Nutrients percent of daily need

Calories:313.66kcal
15.68%
Fat:20.78g
31.96%
Saturated Fat:5.28g
33.03%
Carbohydrates:11.94g
3.98%
Net Carbohydrates:9.77g
3.55%
Sugar:8.34g
9.27%
Cholesterol:111.13mg
37.04%
Sodium:261.06mg
11.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.45g
40.9%
Vitamin K:59.44µg
56.61%
Vitamin A:2057.85IU
41.16%
Vitamin B3:7.01mg
35.04%
Selenium:23.46µg
33.52%
Vitamin B6:0.58mg
28.83%
Vitamin C:21.47mg
26.03%
Phosphorus:237.9mg
23.79%
Vitamin B5:1.76mg
17.56%
Folate:63.47µg
15.87%
Vitamin B2:0.27mg
15.62%
Potassium:525.56mg
15.02%
Zinc:1.87mg
12.5%
Vitamin B12:0.73µg
12.1%
Manganese:0.22mg
10.76%
Magnesium:40.13mg
10.03%
Iron:1.63mg
9.04%
Vitamin B1:0.13mg
8.73%
Fiber:2.17g
8.68%
Copper:0.17mg
8.57%
Vitamin E:0.99mg
6.61%
Calcium:34.67mg
3.47%
Vitamin D:0.23µg
1.51%