20 minute chicken lettuce wraps

20 minute chicken lettuce wraps

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I’m a big believer that a good sauce can make the dish. Ahem, like these 20 minute chicken wraps.

It can take bland and boring food and make it come to life. Some consider a good sauce a flavor explosion that leaves you wanting more. I can’t disagree.

To me there is nothing better than having a sauce, dressing, marinade or condiment to bring to life the dish. Not to mention its been proven that the more flavor the dish contains the quicker you will become satisfied. Quicker satisfaction always means you naturally eat less.

Eat less without knowing it?

Definitely possible and the only real way to manage those food portions.

Because you’re totally over starvation, deprivation and restriction, right?

Good! Now we can get to the story.

the evil sauce

While a good sauce makes the dish, we do have to be careful because the sauce is often the part of the dish that is loaded with the most unhealthy of components.

Think everything artificial, processed, excess sugar and food additives.

Basically the bad of the bad can be found lurking in sauces, dressing and condiments. That is why it is important to know what your food contains, even the littlest of additions to your meal can make a big difference. Check out the food label. Can’t pronounce it? Don’t eat it.

My personal rule of thumb; If you can’t buy all of the specific ingredients in the grocery store, don’t eat it. For instance, who sells polysorbate 60? I haven’t ever found that on my grocery store shelves and I’m going to assume thats not just a small town thing. Polysorbate 60 isn’t available for consumer use.

Today I want to break down one common sauce and a great alternative, because there are always great alternatives and most of the time you can’t even tell.

Winning!

soy sauce

Soy sauce is one of the most common sauces used amongst cooks and yet is one of the most processed. To keep it short, may we just sum up what soy sauce is exactly.

Soy sauce is made from the fermented paste of boiled soybeans, salt, water and sometimes roasted grains. To make it, manufacturers cook the soybeans and add in bacterial and fungal cultures to ferment. Once it has brewed, it is pressed to extract the liquid and pasteurized to form the dark brown sauce we know to be soy sauce.

Soy sauce comes in multiple forms; light, dark, low-sodium and tamari sauce.

the problem with soy sauce

While soy sauce is rich in antioxidants and protein it is extremely high in sodium much of which comes from the naturally occurring MSG. Not to mention it’s made of highly processed and commercialized {GMO} soy and most often contains other grains in the form of wheat.

Soy sauce is basically a processed sauce containing common allergens that much of the population can’t break down and excrete well.

Insert all of the bloating!

the alternative

The alternative I would recommend and the one found in these chicken lettuce wraps isn’t just any alternative. It is the best alternative flavor wise but also nutritionally.

In fact, it blows soy sauce out of the water. The best news, you won’t even know. That’s how similar their flavor profile is.

So the alternative, drumroll please, coconut aminos.

coconut aminos

Coconut aminos is the soy sauce alternative {even superior to the gluten-free version of soy sauce known as Tamari sauce}. It is made from raw coconut tree sap and sea salt. Two ingredients that are aged together, brewed  and completely free of the common allergens.

It still contains the dark, rich and salty flavor with a faint, sweet aftertaste.

The reason I have fully made the switch from Tamari to coconut aminos is this; It is gluten-free, soy-free and lower in sodium. Not to mention it has 17 amino acids all of which have been found to contribute to heart health, digestive health and mood stabilization.

Not to mention it also contains B and C vitamins as well as various minerals.

It is a winner!

the simple truth

The simple truth is it is generally easy to find healthy substitutions to the traditionally highly processed sauces, marinades and dressings. Friend, I can’t be more excited to tell you that it is never about not eating something you love. Because food is meant to be enjoyed.

Instead, it is just about finding a healthy alternative that actually taste good.

I’m not talking traditional diet alternatives like rice cakes that taste like cardboard and the use of artificial sweeteners trying to mimic the cravings you have rather than just fix them.

Coconut aminos is the healthy substitute to soy sauce and can be used just like you traditionally would.

I prefer this brand and often just purchase it on prime because let’s be honest, small town Iowa hasn’t picked up on the fact that coconut aminos is trend setting {wink}.

We’ll get there, but for now I often stock up online.

healthy substitutions

We’ll break down some other substitutions in future posts but I didn’t want to leave you with just that. Mostly because I know you’re a super food/nutrition nerd like me and want to make all the healthy substitutions {I’m not making that up, right?}.

Here is my top 5 food substitution list:

1. Soy Sauce –> Coconut Aminos
2. Mayonnaise –> Avocado Oil Mayonnaise
3. Ketchup –> Honey Ketchup {or this inexpensive brand}
4. Imitation Maple Syrup –> Real Maple Syrup
5. Vegetable Oil –> Coconut Oil

chicken lettuce wraps

Okay let’s get to the star of the show anyways. Now that you’ve drooled your way through the last five minutes.

Don’t be embarrassed it happens to the best of us!

While I would love to tell you I love all things wrapped in lettuce, I would be lying. Sometimes we get disciplined and we sacrifice for what we want and know to be true. So I went all in with this lettuce wrapped thing and I quickly fell in love.

Okay I didn’t just fall in love, I was so into this meal that I’m not sure I even took a breath. Enough so my husband even noticed as I glanced up to see his head twisted in a concerned and yet freaked out way he rarely gets. Lets just say I was all in on this one.

I know I often tell you that these recipes are the best, but believe me on this one, it is the best.

Not to mention it is so incredibly easy, especially if you’re a fan of stocking up on shredded meats to start the week. It could be a problem but in the case of this, it made this dish so simple. Being weird does pay off my friend. Feel free to join the club.

make them tonight

Here’s the deal, the savory and yet slightly sweet thick sauce makes this dish. Coat the chicken and vegetables in the sauce, sprinkle on some sunflower seeds and sesame seeds and wrap it in a lettuce leaf. You’ll be changed forever.

The sauce makes the dish and it couldn’t be more true in this case.

I’m now officially a lettuce wrap believer and it’s all because of that sauce.

Just make these 20-minute chicken lettuce wraps tonight and you’ll soon know why I’m slightly over the top about them.

Enjoy!

approved

This dish is approved for The Simple Cleanse. The quick way to cleanse your body and jumpstart it to feeling better than ever. It’s not just a diet but a way of life. To learn more about The Simple Cleanse and see the change it has made in others lives click here. 

20 Minute Chicken Lettuce Wraps

 

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PREP TIME

10 MINS

COOK TIME

20 MINS

TOTAL TIME

30 MINS

 

Author: Alexa Schirm

Serves: 6-8

INGREDIENTS

• Big leafy lettuce leaves
• 6 cups shredded chicken {1 whole chicken cooked and shredded}
• 2 tablespoons sesame oil
• 1 small sweet onion, chopped
• 2 teaspoons minced garlic
• 1 {8 ounce) package sliced mushrooms
• 1 {8-ounce} can water chestnuts, chopped
• SAUCE
• ⅔ cup coconut aminos
• 4 Tablespoon coconut sugar {honey}
• 2 teaspoons rice wine vinegar
• ¼ cup olive oil
• TOPPINGS
• red cabbage, thinly sliced
• fresh cilantro
• peanuts
• sesame seeds

INSTRUCTIONS

1. In a large skillet over medium heat add sesame oil.
2. Add in chopped onion and minced garlic. Cook until just beginning to soften.
3. Add in sliced mushrooms and continue cooking {may need to add additional sesame or olive oil}.
4. Once onions and mushrooms are cooked and tender add in water chestnuts and shredded chicken and turn to low heat.
5. Meanwhile in a small saucepan whisk together the coconut aminos, coconut sugar, rice wine vinegar and olive oil. Heat over medium heat and bring to a gentle boil.
6. Reduce to a simmer and cook 5 minutes or until sauce has thickened.
7. Pour half of sauce over chicken mixture and mix together.
8. Add a scoop of chicken and mushroom mixture to a lettuce leaf, top with additional sauce, and desired toppings and enjoy.

source:https://simplerootswellness.com/20-minute-chicken-lettuce-wraps/