Asian Chicken Lettuce Wraps
Ground chicken seasoned with fresh ginger and a tamari-maple glaze, tucked into butter lettuce cups. The soft lettuce and tender filling deliver authentic Asian flavors without garlic or onions—many of us find this gentle on the gut during remission.
Asian Chicken Lettuce Wraps
Ground chicken seasoned with fresh ginger and a tamari-maple glaze, tucked into butter lettuce cups. The soft lettuce and tender filling deliver authentic Asian flavors without garlic or onions—many of us find this gentle on the gut during remission.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Whisk together tamari, rice vinegar, maple syrup, sesame oil, and red pepper flakes (if using) in a small bowl. Set aside.
Equipment: small bowl, whiskHeat garlic-infused oil in a large skillet over medium-high heat until it shimmers, about 2 minutes.
Equipment: large skilletAdd ground chicken to the hot skillet, breaking it into small pieces with a wooden spoon or spatula.
Equipment: wooden spoonCook for 5-6 minutes, stirring occasionally, until the chicken is cooked through with no pink remaining and beginning to brown at the edges.
Tip: Look for browned edges—this adds flavor without drying out the meatAdd minced ginger and cook for 1 minute, stirring constantly, until fragrant and aromatic.
Stir in water chestnuts (if using) and sliced green onion greens. Cook for 30 seconds to warm through.
Pour the sauce over the chicken mixture and stir to coat everything evenly.
Cook for 2 more minutes, stirring frequently, until the sauce reduces and clings to the chicken with a glossy sheen.
Remove from heat and let the filling cool for 2-3 minutes.
Tip: Letting it rest makes the filling easier to handle without burning yourselfSpoon about 1/4 cup of the chicken mixture into each butter lettuce cup.
Top with fresh cilantro leaves and a sprinkle of sesame seeds just before serving.
Notes
Storage
Refrigerate the chicken filling in an airtight container for up to 3 days. Keep lettuce leaves separate and unwashed until ready to serve. Reheat filling gently in a skillet over low heat, adding a splash of water if needed.
Flare-friendly adaptation
Skip the lettuce entirely during flares—serve the filling over white rice or well-cooked rice noodles instead. This reduces fiber and makes digestion easier while keeping all the flavor.
Ground meat swaps
Ground turkey or ground pork work equally well. Turkey is leaner (good for those sensitive to fat), while pork adds more flavor. Cook time remains the same.
Soy-free option
Replace tamari with coconut aminos for a soy-free version. The flavor is slightly sweeter and less salty, so reduce maple syrup to 2 teaspoons.
Make it gentler
Omit water chestnuts for a softer texture. Skip red pepper flakes completely. Reduce ginger to 1 teaspoon if you're sensitive to strong flavors.
Meal prep
Cook the filling up to 3 days ahead. Separate lettuce leaves and store in a damp paper towel in a sealed container. Assemble wraps just before eating to prevent sogginess.
Freezing
The chicken filling freezes well for up to 2 months. Thaw overnight in the refrigerator and reheat gently on the stovetop.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
