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c5ee74-af5267
35
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a17f70-fc1325
Lettuce Cups With Grilled Chicken
Delicious, well-balanced, healthy, kid-friendly a la carte lettuce wraps that can be made for both adults and kids, with the wraps themselves customized for each person's tastes.
This recipe has Fat (total lipid) as 99.0% and Sodium as 88.5% (as a percentage of RDA).
You'll likely need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.9% of RDA
• Calories: 47.6% of RDA
• Carbs: 6.4% of RDA
• Fat (total lipid): 99.0% of RDA
• Fiber: 18.1% of RDA
• Fructose: 5.0% of RDA
• Protein: 60.9% of RDA
• Sodium: 88.5% of RDA
• Sugar: 22.0% of RDA
• Vitamin A (IU): 130% of RDA
• Vitamin B6: 71.0% of RDA
• Vitamin C: 29.9% of RDA
• Iron: 2.1% of RDA
• Magnesium: 26.8% of RDA
• Manganese: 23.6% of RDA
• Niacin: 97.9% of RDA
• Potassium: 35.4% of RDA
• Zinc: 37.5% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
0
MACROS
Carbohydrate
17.5
g
17.478
Calories
952
951.71
Fiber
5.07
g
5.074
Iron
0.408
mg
0.408
Protein
68.5
g
68.495
Sodium
1328
mg
1327.651
Sugars
8.26
g
8.265
Fat (total lipid)
60.5
g
60.512
N
0
0
english cucumber|basil (fresh)|carrot|red bell pepper|avocado|lime (fresh/whole)|cilantro leaf|mint (fresh)|chicken thigh|iceberg lettuce|sesame seed
Follow the steps in the "Dependent Recipes" section to create your marinade for the chicken thighs.
Making the Dipping Sauce and/or the Dressing
2.
Follow the steps in the "Pairs With" section to create a dipping sauce and a dressing. The dipping sauce is likely more kid-friendly than the dressing, but they're both quick and easy to make.
Marinading the Chicken
3.
Add the chicken thighs to the marinade in a bowl. Marinade for 1-2 hours.
Ingredient Preparation
4.
Slice the cucumber into long, thin slices (like finger food), set aside. It's best to use a large plate or a serving tray for the next few steps.
5.
Separate the basil leaves from their stems, set the leaves aside.
6.
Peel the carrot. Slice it into match-stick sized pieces, set aside (or peel the outer layer and then peel the rest into thin slices).
7.
Slice/clean bell pepper, slice into long thin slices, set aside.
8.
Halve the avocado, pull out the pit. Slice thinly (~1/4"), set aside.
9.
Slice lime in half. slice on half into wedges.
10.
Wash the cilantro, set aside (no chopping/no dicing).
11.
Wash the mint, set aside (no chopping/no dicing).
12.
Add sesame seeds to the top of avocado.
13.
Quarter the head of lettuce. Pull the leaves apart, look for the largest ones.. about the size of your palm. Set these aside on the serving tray.
Cooking the Chicken Thighs
14.
Grill the chicken thighs (you could broil them).
15.
Remove the thighs from the grill, slice them into 1/2" slices.
Assembling the Wraps
16.
Choose a lettuce leaf as the base for your wrap.
17.
Add your preferred herbs and vegetables .. e.g.: basil, mint, avocado, cucumber, and then carrots.
18.
Add a coupe of pieces of chicken.
19.
If you like the taste of lime/citrus, you can squeeze a lime wedge onto your wrap.
20.
Top with 1 TSP of the dressing, *or*, dip into the coconut/peanut butter sauce. These two sauces are both delicious but it's likely only one will compliment the wrap at a time.
This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.
Marinating chicken doesn't have to be for too long (1-2 hours should be fine). If you're using a pork tenderloin, marinade for 5-6 hours.
2.
It's much easier to marinade pork tenderloin in a plastic bag .. this is the only way to get good coverage of the meat without a massive volume of marinade.
3.
With english cucumbers, it's fine to leave the skin on and seeds inside. If you're not using english cucumbers, it's better to peel and de-seed the cucumber prior to slicing.
4.
If you prefer your food spicy, add slices of a chili for the serving plate for your wrap (e.g.: a jalapeno).
5.
This recipe is easily made vegan by substituting tofu for chicken. In this case, the marinade can be approximately 1 hour.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 952
Protein 68.5 g
Carbohydrates 17.5 g
Iron 0.41 mg
Fiber 5.07 g
Calcium 19.1 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
