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To know me is to know I love a good lettuce wrap situation!
They’re one of my go-tos for busy weekday lunches and dinners, as they’re refreshing and delicious, easy to whip up and a great way to pack in 30 grams of protein, something I’ve been focusing on lately to ensure my blood sugar and hormones stay stable.
This Copycat P.F. Chang’s Lettuce Wrap version is super nostalgic for me, as P.F. Chang’s was THE hot spot to eat at my freshman year of college. I’d beg my parents to take me whenever they were in town visiting, and I would always order the chicken lettuce wraps, because YUM.
While I couldn’t eat them now even if I wanted to (so much gluten!) I do think I came up with a copycat version that tastes like the real-deal (kind of salty, kind of spice, a tiny bit of spice), only much less inflammatory, nutrient-dense and gluten-free/refined-sugar free.
Snag the recipe and details below!
First and foremost, anytime you opt to make a meal at home vs. getting it at a restaurant, chances are very high it will healthier, as most restaurants use inflammatory vegetable oils in their dishes (due to cost savings). It also allows you to have more control, and there are endless ways to use less inflammatory ingredients and sneak in more nutrients! Below are some of my top healthy swaps.
P.F. Chang’s uses soybean oil in their cooking, which is a highly processed inflammatory vegetable oil linked to an increased risk of diabetes, obesity and liver disease (to name a few!). I use avocado oil and sesame oil to cook this dish, which are anti-inflammatory cooking oils.
The OG version at P.F. Chang’s is not gluten-free, however they can be ordered gluten-free upon request. My recipe is is naturally gluten-free, substituting coconut aminos for soy sauce and a gluten-free hoisin sauce.
This recipe is high in protein (just like P.F. Chang’s) thanks to the ground chicken, with 25-30grams of protein per meal sized serving.
P.F. Chang’s uses added refined sugars in their sauce, with 14g of sugars for a meal-sized serving. I cut out any added sugars in this recipe, as the hoisin sauce adds plenty of sweetness.
Just like P.F. Chang’s, this recipe sneaks in vegetables thanks to the addition of onion, water chestnuts and shiitake mushrooms to the ground chicken mixture and using sturdy lettuce leaves for the wrap.
Organic, pasture-raised chicken is an excellent source of protein, which is an essential structural component of all hormones, meaning you have to consume sufficient protein to make enough hormones to function properly. It’s also high in B vitamins (super important for energy production and fertility), and minerals like selenium (vital for metabolic health) and choline (assists in safely detoxifying excess estrogen).
Mushrooms are underrated, but truly a hormone health superfood. Shiitake mushrooms in particular are rich in B vitamins (see above) as well as Vitamin D, which is an essential vitamin needed for sex hormone production and menstrual cycle regulation.
While I have to admit I rarely use these in my cooking, they’re an excellent source of fiber, a macronutrient needed to support optimal gut and hormone health. They also add a fun texture and crunch to this dish.
Never not using these in my cooking, and for good reason! Part of the allium family, these flavorful ingredients are loaded with sulphur compounds that support liver detoxification (very helpful if you have excess estrogen!)
Fresh herbs like cilantro have anti-inflammatory and anti-microbial properties, while leafy greens like bibb lettuce are rich in fat soluble vitamins A and K that help to regulate our hormones.
Gluten is a source of inflammation for many, so avoiding it when possible can often be helpful. I like to use a soy-sauce substitute called coconut aminos along with an organic, relatively clean, gluten-free hoisin sauce.
When sourcing poultry, choosing brands that are organic and pasture-raised means you’re avoiding synthetic hormones or antibiotics commonly injected into conventional meat. Additionally, pasture-raised chickens are fed a variety of insects and plants (vs. grains and feed) which results in meat with a higher ratio of anti-inflammatory omega-3 fatty acids and bioavailable nutrients.
I always encourage purchasing organic produce when possible, as conventional produce is sprayed with pesticides and chemicals that can disrupt hormones and gut health. If you’re looking to be cost-effective, check out the EWG’s clean 15 and dirty dozen guide, which will help you narrow in on which produce is safest to buy non-organic.
It is SOOOO easy to make these lettuce wraps, here is a quick summary of the steps:
1) Saute the onion and oils in a skillet over medium heat until translucent.
2) Add in the ground chicken and turn the heat up to medium high. Use a spatula to break up any large chunks.
3) Once the meat is browned, add in the mushrooms and sauce ingredients and stir for a few minutes until most of the liquid has been absorbed.
4) Add the remaining ingredients and stir until warmed and cooked through.
5) Spoon the mixture onto your lettuce leaves and top with garnishes of choice.
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These healthy copycat P.F. Chang’s lettuce wraps are loaded with protein, easy to make, super delicious & gluten-free/refined-sugar-free.
PREP TIME: |
TOTAL TIME: |
05 Mins |
00:20 Mins |
Author: Lauren Chambers
Servings: 4
Recipe Type: Entree, dinner, meal
Cuisine: Asian Inspired
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