Chicken and chia lettuce cups

Author: Jess Moulds - BSc Human Nutrition, Master of Dietetics, NZ Registered Dietitian, Sports Nutritionist

Photographer: Melanie Jenkins

First published: Sep 2015

Serves: 4

Time to make: 25 mins

Total cost: $19.60 / $4.90 per serve

(at time of publication)

Ingredients

More weights & measures

1 tablespoon olive oil
1 onion, finely diced
2 teaspoons crushed garlic
2 teaspoons crushed ginger
500g chicken breast, chopped in 2cm pieces
400g can chickpeagarbanzoXsgarbanzosX
2 tablespoons chia seeds
2 tablespoons sweet chilli sauce
2 limes (juice of 1, the other cut in wedges)
8 iceberg lettuce leaves
4 carrots, grated or julienned
1 red capsicum, finely sliced
4 tablespoons roasted unsalted peanuts, roughly chopped

Instructions

1 Heat the oil in a large frying pan on a high heat. Fry the onion, garlic and ginger for 2-3 minutes until soft. Add the chicken and cook until the juices run clear. Add the chickpeas, chia seeds, chilli sauce and juice of 1 lime. Toss well and cook for a further 2-3 minutes.

2 To assemble, spoon equal amounts of the chicken mix into each lettuce leaf and top with carrot, capsicum and crushed peanuts. Serve with more fresh lime and coriander.

Variations

Make it gluten free: Check sweet chilli sauce is gluten free.
Make it low FODMAP: Omit garlic and onion and use garlic-infused oil and green spring onion tips instead. Reduce the canned chickpeas down to 1 cup (rinsed and drained well). Use a sweet chilli sauce that doesn’t contain garlic.

Nutrition Info (per serve)

Calories 393cal

Kilojoules 1650kJ

Protein 38g

Total fat 15g

–Saturated fat 3g

Carbohydrates 25g

–Sugars 11g

Dietary fibre 10g

Sodium 250mg

Calcium 70mg

Iron 2.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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