Chicken Lettuce Wraps

I bet if I had to ask you what your New Years Resolutions are, one of them would be to eat healthier food. You are not alone, we all start the year with the best of intentions don’t we? A few weeks in however, when the thought of having just one more rye-vita cracker with cottage cheese has you gagging, we suffer a moment of weakness and return to our old ways… hello Mr Toasted Cheese – how I’ve missed you!

I do believe the reason we fail is because we don’t have a variety of healthy meals on hand, especially for the office lunch. So here is the first of three of my favourite quick and easy healthy meals for on the run. I hope they inspire you as you embark on making that particular New Years Resolution for 2016 a reality!

Chicken Salad Wraps with a Coriander Yoghurt Dressing

I love chicken wraps.  Not only are they super tasty but they are healthy too – bonus! They’re always so well received by my family that I almost feel a little guilty because it took just minutes to throw together. Just when you thought it couldn’t get any healthier, we’re throwing out the wheat and wrapping it up in a lettuce leaf instead. 

Ingredients

Yield – 1

Coriander Yoghurt Dressing

Yield: 250ml (will be suitable for a few wraps)

  • 1 cup coriander, roughly chopped
  • 1 cup fat free greek yoghurt
  • 3 spring onions, chopped
  • good squeeze of lemon juice

Chicken Frikkadel’s with Apple & Parmesan

Yield: 38 Frikkadel’s of 30 grams each

These frikkadel’s freeze well and can be defrosted in the microwave in 1 and a half minutes. When making for my 1 year old, I make each frikkadel 30 grams in weight. If making for adults, I increase to 80 grams each. 

  • coconut oil / olive oil for frying
  • 600 grams boneless and skinless chicken thighs – blended in a food processor until smooth
  • 3 onions
  • fresh breadcrumbs from 4 slices of bread
  • 3 cloves garlic
  • handful fresh thyme, finely chopped
  • handful fresh parsley, finely chopped
  • 2 granny smith apples, peeled & grated
  • 60 grams parmesan cheese, finely grated
  • 3 eggs, beaten
  • For adults – salt & pepper to taste 

Note: Adult portions would require slightly longer cooking time in the microwave from frozen.

Chicken Lettuce Wraps

  • 180gm chicken frikkadel (recipe below)
  • 1 large crisp lettuce leaf
  • few slices chopped tomato
  • few slices cucumber
  • few slices carrot

Method

Coriander Yoghurt Dressing

Put all ingredients together and blend. Adjust lemon juice seasoning to taste.

Chicken Frikkadel’s with Apple & Parmesan

  1. Pour the coconut oil / olive oil into the pan and warm, add the onions and garlic and sauté until soft – set aside. 
  2. In a mixing bowl, add the minced / pureed chicken, breadcrumbs, fresh herbs, eggs, apple, parmesan and add the onion mixture. Stir well to combine.
  3. Preheat the oven to 180ºc
  4. At this point – if you are making half for your little ones and half for adults – separate the mixture and add to the adult mixture the salt and pepper. 
  5. Heat a little coconut oil / olive oil in a pan and gently fry a small amount of the adult mixture – taste, and adjust seasoning if necessary. Then shape the mixture into frikkadels – following my guidelines of 30 grams for toddlers or 80 grams for adults.
  6. Heat a little more coconut oil / olive oil in pan/s and fry gently in batches to brown on both sides. 
  7. Line a baking tray with baking paper and place the fried frikkadels onto the tray and pop into the oven for 10 minutes for the 30 gram frikkadels and 20 minutes for the 80 gram frikkadels. Remove and place on a cooling rack until cool.
  8. At this point, you could refrigerate a few frikkadels for your next meal. With the remaining frikkadels, you can portion and freeze for up to 3 months. For my toddler, I freeze x 2 frikkadels per portion by wrapping in clingfilm and then putting all the wrapped portions in a freezer bag, sealed and labelled with the date. As and when needed, I remove a portion and microwave on high for 1.5 minutes.

To Assemble Wrap

Cut frikkadel in half and place inside the middle of the lettuce leaf, drizzle over a little yoghurt dressing, sprinkle with tomatoes, cucumber and carrot, drizzle over a little more dressing and fold lettuce leaf over to close your wrap. Cut in half and enjoy!

Meal Suggestion for Toddlers

Follow the recipe for Chicken Frikkadels above and serve with cubes of full cream cheese, baby rosa tomatoes, cucumber and avocado.

If heading out for the day – take frozen portion of frikkadels out the freezer in the morning & pack into kiddies cooler bag with chopped salad as suggested above (keeping cooler bag cool with an ice brick). By the time lunch time arrives, the frikkadel would have defrosted and can be eaten cold or warmed up in the microwave. Quick, healthy lunch ready in seconds for your little one.

Love this Recipe?

Keep an eye out for two more healthy recipes from Tracey of Martha Who? to keep you on track in 2016.