Asian Chicken Lettuce Wraps with Water Chestnuts

Minced chicken stir-fried with garlic, ginger, carrot and crunchy water chestnuts in a savoury hoisin and soy glaze, spooned into crisp lettuce leaves and topped with peanuts. 46g of protein a serving in 25 minutes.

Lunch

Serves 2 (4 wraps each)

A romaine lettuce leaf filled with savoury minced chicken next to a second wrap topped with chopped peanuts and chives, on a metal plate

Ingredients

400g/14oz lean chicken mince (ground chicken)
2 tsp (10ml) rapeseed (canola) oil
2 cloves garlic (about 8g), finely chopped
3cm/1¼in piece ginger (about 15g), finely grated
1 small carrot (about 60g/2oz), coarsely grated
1 x 225g (8oz) tin (can) sliced water chestnuts, drained (about 140g/5oz) and roughly chopped
3 spring onions (scallions, about 45g/1½oz), thinly sliced
8 large crisp lettuce leaves (about 120g/4oz), such as romaine (cos) or Little Gem (Bibb)
20g/¾oz/2 tbsp unsalted roasted peanuts, chopped
A few chives or the green tops of the spring onions, to serve
For the sauce
2 tbsp (30ml) reduced-salt soy sauce
1 tbsp (16g) hoisin sauce
1 tsp (5ml) toasted sesame oil

Method

Mix the soy sauce, hoisin and sesame oil in a cup. Wash the lettuce leaves and pat dry.
Heat the rapeseed oil in a large frying pan or wok over a medium-high heat. Add the chicken mince and cook for 6 to 7 minutes, breaking it up with a wooden spoon, until browned and cooked through, with no pink left. Mince should reach 75C/167F.
Add the garlic, ginger and carrot and stir-fry for 1 minute, then add the water chestnuts and most of the spring onions and cook for 1 minute more.
Pour in the sauce and toss for 1 to 2 minutes, until the chicken is glossy and the liquid has mostly gone.
Spoon the filling into the lettuce leaves, scatter with the peanuts, chives and remaining spring onion, and eat with your hands, 4 wraps each.
Leftover filling keeps in the fridge for up to 2 days; reheat until piping hot and spoon into fresh lettuce.

Why it works

Four wraps give you about 46g of protein and only 18g of carbohydrate for 481 calories. Lettuce leaves replace the rice or noodles, which keeps the carbohydrate low.

Why water chestnuts. Despite the name, water chestnuts are not nuts but the crunchy corms of a water plant. They stay crisp even after cooking, which gives the wraps their texture, and they are low in fat.

Lean mince. Chicken mince made from breast is one of the leanest minces you can buy. Check the label: mince made with skin and thigh can contain much more fat.

Why it is tagged for blood sugar. With about 18g of carbohydrate and lots of protein, these wraps are a lunch unlikely to cause a sharp rise in blood sugar. Ginger and garlic add plenty of flavour without extra salt.

Not gluten-free, as soy and hoisin sauces usually contain wheat. Contains peanuts, soy, sesame and wheat. For another Asian-style chicken dish, try the chicken and broccoli stir-fry with ginger or the Thai basil chicken.

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Baked Oats with Apple and Cinnamon

Breakfast

oats, apple, eggs, milk, walnuts, cinnamon, maple syrup, greek yogurt

Baked oats with sliced apple and walnuts in a ceramic baking dish, dusted with cinnamon and served with Greek yogurt

greek-yogurt-bark-berries-pistachios

Greek Yogurt Bark with Berries and Pistachios

Snack

greek yogurt, honey, blueberries, pistachios, dark chocolate

Pieces of frozen Greek yogurt bark topped with blueberries, raspberries, chopped pistachios and dark chocolate on a baking tray

sweet-potato-hash-eggs-kale

Sweet Potato Hash with Eggs and Kale

Breakfast

sweet potato, eggs, kale, onion, red pepper, garlic, smoked paprika, cumin, olive oil

Sweet potato hash in a cast iron skillet with crispy sweet potato cubes, red pepper, kale and four fried eggs with runny yolks

lentil-mushroom-burgers

Lentil and Mushroom Burgers (Vegan)

Lunch

lentils, mushrooms, onion, garlic, oats, walnuts, flaxseed, tomato puree, tamari, smoked paprika, olive oil, avocado, rocket, tomatoes

Homemade lentil and mushroom burger in a wholemeal bun with avocado, rocket and sliced tomato

trout-almonds-green-beans

Pan-Fried Trout with Almonds and Green Beans

Dinner

trout, almonds, green beans, potatoes, butter, olive oil, lemon, parsley

Pan-fried trout fillet with crispy skin topped with toasted flaked almonds, served with green beans, new potatoes and a lemon wedge

lamb-kofta-tzatziki-bulgur

Lamb Kofta with Tzatziki and Bulgur Salad

Dinner

lamb mince, onion, garlic, parsley, mint, cumin, greek yogurt, cucumber, lemon, bulgur wheat, tomatoes, spring onions, olive oil

Grilled lamb kofta on skewers with a bowl of tzatziki and a bulgur wheat salad with tomatoes, cucumber and parsley

baked-oysters-garlic-spinach

Baked Oysters with Garlic, Spinach and Parmesan

Dinner

oysters, spinach, garlic, shallots, parmesan, lemon, olive oil, chilli flakes

Baked oysters on the half shell topped with spinach and golden Parmesan crumbs, served on rock salt with lemon wedges

kale-walnut-pesto-pasta

Wholewheat Pasta with Kale and Walnut Pesto

Dinner

wholewheat pasta, kale, walnuts, garlic, parmesan, lemon, olive oil, tomatoes, chilli flakes

Wholewheat spaghetti tossed in green kale and walnut pesto with halved cherry tomatoes and grated cheese in a bowl

miso-cod-pak-choi

Miso Cod with Pak Choi and Brown Rice

Dinner

cod, miso, pak choi, ginger, garlic, honey, sesame oil, spring onions, sesame seeds, brown rice

Miso glazed cod fillet with caramelised top, garlic pak choi and brown rice, sprinkled with sesame seeds and spring onions

mushroom-barley-risotto

Mushroom and Pearl Barley Risotto with Spinach

Dinner

pearl barley, mushrooms, onion, garlic, thyme, stock, spinach, parmesan, lemon, olive oil

Creamy mushroom and pearl barley risotto with wilted spinach, thyme and grated cheese in a shallow bowl

butternut-squash-soup-ginger

Butternut Squash and Ginger Soup with White Beans

Lunch

butternut squash, onion, carrots, garlic, ginger, white beans, stock, cumin, pumpkin seeds, olive oil, lemon

Bowl of smooth orange butternut squash soup topped with toasted pumpkin seeds and a swirl of olive oil

seed-crackers-gluten-free

Seed Crackers (Gluten-Free, Vegan)

Snack

pumpkin seeds, sunflower seeds, flaxseed, chia seeds, sesame seeds, rosemary

Thin golden seed crackers with pumpkin, sunflower and sesame seeds broken into shards on a board

low-sugar-granola-nuts-seeds

Low-Sugar Granola with Nuts and Seeds

Breakfast

oats, almonds, walnuts, pumpkin seeds, sunflower seeds, flaxseed, cinnamon

Homemade low-sugar granola clusters with almonds, pumpkin seeds and sunflower seeds on a baking tray

chilli-garlic-edamame

Chilli Garlic Edamame

Snack

edamame, garlic, chilli flakes, sesame oil, tamari, lime

Bowl of chilli garlic edamame beans in their pods with sesame and lime

moroccan-chickpea-lentil-stew

Moroccan Chickpea and Lentil Stew with Spinach

Lunch

chickpeas, lentils, carrots, onion, garlic, tomatoes, spinach, stock, cumin, cinnamon, smoked paprika, chilli flakes, lemon, olive oil, coriander

Moroccan chickpea and red lentil stew with spinach and carrots in a bowl, topped with coriander and lemon

chicken-burrito-bowl

Chicken Burrito Bowl with Black Beans and Avocado

Lunch

chicken, brown rice, black beans, red pepper, onion, tomatoes, avocado, lime, coriander, greek yogurt, cumin, smoked paprika, oregano, olive oil

Chicken burrito bowl with brown rice, black beans, sliced chicken, peppers, tomatoes, avocado and lime

smoked-mackerel-kedgeree

Smoked Mackerel Kedgeree with Eggs and Spinach

Dinner

mackerel, brown rice, eggs, onion, peas, spinach, curry powder, turmeric, lemon, coriander, greek yogurt, olive oil

Smoked mackerel kedgeree with yellow spiced rice, halved soft-boiled eggs, spinach and lemon wedges in a pan

chicken-broccoli-stir-fry

15-Minute Chicken and Broccoli Stir-Fry with Ginger

Dinner

chicken, broccoli, red pepper, spring onions, garlic, ginger, egg noodles, tamari, honey, rice vinegar, sesame oil, sesame seeds

Chicken and tenderstem broccoli stir-fry with red pepper and noodles in a wok, topped with sesame seeds

protein-pancakes-cottage-cheese

Banana Oat Protein Pancakes with Cottage Cheese

Breakfast

oats, banana, eggs, cottage cheese, greek yogurt, blueberries, cinnamon

Stack of banana oat protein pancakes topped with Greek yogurt and blueberries on a plate

thai-green-prawn-curry

Thai Green Prawn Curry with Broccoli

Dinner

prawns, coconut milk, broccoli, red pepper, lime, coriander, brown rice

Thai green prawn curry with broccoli and red pepper in a bowl, with brown rice and lime

salmon-traybake-potatoes-broccoli

Salmon Traybake with New Potatoes, Broccoli and Dill Yogurt

Dinner

salmon, potatoes, broccoli, lemon, dill, olive oil, greek yogurt

Baked salmon fillets with new potatoes, tenderstem broccoli and lemon on a baking tray

greek-lemon-chicken-traybake

Greek Lemon Chicken Traybake with Potatoes and Olives

Dinner

chicken, potatoes, onion, red pepper, olives, garlic, lemon, olive oil, oregano, greek yogurt, cucumber, dill

Roast chicken thighs with lemon halves, potatoes, red onion, peppers and black olives on a baking tray

tuna-white-bean-salad

Tuna, White Bean and Red Onion Salad

Lunch

tuna, white beans, onion, tomatoes, cucumber, rocket, capers, parsley, lemon, olive oil

Tuna and white bean salad with red onion, cherry tomatoes, rocket and capers in a bowl