Diabetic Living Australia - July-August 2018

ASIAN CHICKEN

LETTUCE WRAPS

PREP TIME: 25 MINS

COOK TIME: 5 HOURS (LOW)

OR 2 HOURS 30 MINS (HIGH)

SERVES 6 (AS A LIGHT MEAL)

900g lean chicken breast mince

3 green shallots

225g can water chestnuts,

drained, chopped

1 large carrot, finely grated

380g (2 cups) frozen,

shelled edamame

1 Tbsp salt-reduced soy sauce

1 tsp hot mustard powder mixed

with 1 Tbsp water

2 tsp teriyaki sauce

1 tsp rice vinegar

Freshly ground black pepper

400ml salt-reduced chicken stock

2 Tbsp hoisin sauce

12 butter lettuce leaves

or iceberg lettuce

Sesame seeds, to serve (optional)

Chilli sauce, to serve (optional)

1 Spray a large non-stick frying

pan with cooking spray. Heat over

medium-high heat. Add the chicken

mince and cook, stirring often, for

3-4 minutes or until browned.

2 Thinly slice the white part of the

green shallots and cut the green

parts into slivers. Put the chicken

mince, white parts of green shallots,

water chestnuts, carrot, edamame,

soy sauce, mustard, teriyaki sauce,

vinegar and pepper in a slow cooker.

Add the stock. Cover and cook on

low-heat setting for 5 hours or

high-heat setting for 2 1 / 2 hours.

3 Strain mixture, discarding the

cooking liquid. Stir in the hoisin

sauce. Spoon mixture into lettuce

leaves. Serve with green shallot

slivers, sesame seeds and chilli

sauce, if using.

NUTRITION INFO
PER SERVE 1130kJ,
protein 41g, total
fat 6g (sat. fat 1g),
carbs 9g, fibre 5g,
sodium 564mg

• Carb exchanges ½


• GI estimate low


• Lower carb

LC

diabetic living JULY/AUGUST 2018 47