Chicken and Mushroom Lettuce Wraps
Ingredients:
Romaine Lettuce 47 grams (1 green)
6 oz cooked chicken (start with 8 oz raw)
1 tsp olive oil or canola oil (1 healthy fat)
Cherry Tomatoes 74.5 grams (1 green)
Portabella mushroom caps-about 1 large
1 garlic clove diced (1 condiment)
Soy sauce reduced sodium or regular (1 condiment)
Salt and pepper to taste
To cook the chicken breast in the pan, allow the breast to sit at room temperature for 20 minutes. Put chicken breast on a cutting board and cover with Saran Wrap. Pound the chicken breast. Don’t just pound down or you may tear the chicken breast meat.
The goal is to make the boneless chicken breast more even so it cooks quickly and more evenly. Don’t pound it into a pancake. Just make it so the breast is even all the way across.
Next, season the chicken breasts with a generous pinch of salt and few cracks of pepper. Pre-heat a cast iron pan over medium-high heat for 2 minutes, add 1 teaspoons of oil, wait 30 seconds so the oil can heat up and add the chicken breast attractive side down. Allow to cook undisturbed for 4 minutes, flip and cook another 3-4 minutes. Remove from pan, allow to rest 3-5 minutes, and then dice for this recipe set aside.
Portabella mushrooms – start out with at least a cup washed and diced portabella mushroom caps. (Rob cleans lit the gills a little bit that I personal preference.) either way cut them the same size. Don’t crowd them in the pan either. Add 1 glove of minced fresh garlic. Cook, without moving, until browned on one side, 3 to 5 minutes. Stir then cook another 3 to 5 minutes or until mostly golden brown on all sides. Season to taste with salt and black pepper. After you cook it measure out 78 grams of mushroom amd mix with diced chicken.
Assemble your lettuce wraps. Drizzle soy sauce (1 tablespoon is 1 condiment)
1 leaner
1 healthy fat
3 greens
2 condiments
