They make a great light lunch, appetiser, canapés or just a dip for crudités. I think these will end up in my top 10 for dieters and none dieter
s as well. They can be made gluten free if you use gluten-free tamari instead of soy sauce and check for gluten-free miso paste and chicken stock. Definitely a winner, you must give it a try.
Serves 8 lettuce cups
Slimmingworld Syns = Approximately 1 ½ per lettuce cup.
3 large chicken breasts
2 large cloves of garlic
1 chicken stock pot or stock cube.
200 ml of boiling water
1 large mango, peeled and roughly chopped
4 spring onions, 2 roughly chopped and 2 finely diced.
1 red chilli, seeds removed and finally chopped
½ of a sweet red pepper
2 teaspoons of white miso paste, this is easily available in many supermarkets nowadays. (Some of these pastes are free but others contain sugar and oil, so I have allowed for 1 Syn)
100ml of low-fat coconut milk (4 Syns)
1 tablespoon of soy sauce
Salt/pepper or to taste
1 handful of fresh coriander
2 teaspoons of sesame oil (4 Syns)
1 tablespoon of fresh lime juice
handful of diced cherry tomatoes or grape tomatoes
1bunch watercress for filling the lettuce cups .
1 iceberg lettuce.
mix the stock cube with the boiling water and pour into a saucepan together with the whole garlic cloves (skin removed).
Add the whole chicken breasts, cover and poach until the chicken is cooked through. NB you could just buy ready cooked skinless chicken or even use leftover chicken from your Sunday roast but for me this gives it just a little bit extra flavour, the choice is yours.
In the meantime, peel and roughly chop the mango and set aside.
When the chicken is cooked, remove from the stock and set aside to cool. (The stock is no longer needed but can be kept to make soups on another occasion)
Shred the chicken, add about a 3rd to the food processor, then add half of your chilli, sweet pepper and the roughly chopped spring onions. Pulse lightly for a couple of minutes.
Add another 3rd of the chicken and then the miso paste, mango, coconut milk, lime juice, coriander, garlic and a pinch of black or white pepper. Pulse again for a few minutes.
Add your soy sauce and sesame oil, then stir in the remaining chicken.
Now you can taste to see if it needs more salt/pepper/ miso seasoning. NB if you are using this as a dip you can blitz this until smooth, but if you are filling lettuce cups, I prefer to leave this final stage a bit chunkier. Stir in the remaining spring onion and chilli, you could just leave a little bit for decoration if required (see below).
Cut the lettuce in half to create cups, rinse and dry thoroughly.
Sprinkle the watercress or lamb’s lettuce into the bottom of the cups
Spoon in the chicken mixture and then top with any remaining chilli and spring onion
NB if you like a bit of extra kick you could drizzle a little bit of your favourite chilli sauce over the top. It is also nice to lightly crumble a little bit of sesame Ryvita inside the lettuce wrap to add another dimension and texture.
Alternatively, you could forget about the lettuce and use it as a dip with some crudites or some sesame Ryvita.