Histamine-Free Chicken Lettuce Wraps

Name: Histamine-Free Chicken Lettuce Wraps
Prep time: 15 min
Cook time: 15 min
Yield: 10
Ingredients: 500g chicken breast, cubed; 1 red bell pepper, finely diced; 1 medium zucchini, finely diced; 1 celery stalk, finely diced; 1 carrot, peeled and finely diced; 1/2 teaspoon fresh ginger, grated; 1 tablespoon olive oil; Salt and pepper to taste; 6-8 large iceberg or romaine lettuce leaves, washed and dried

This recipe was created by a mother desperately needing to find ways to feed her histamine-intolerant child nutritious, tasty foods. After much research, she discovered this vibrant and flavorful combination that became this favorite appetizer in her family.

Prep Time15 minutes
Cook Time15 minutes
Servings1 Person

Why suitable for low histanmine diet

This recipe is suitable for a low histamine diet as it uses ingredients known to be low in histamine: chicken, bell pepper, zucchini, celery stalk, carrot, fresh ginger, and lettuce. It avoids high-histamine foods, providing a healthy and safe option for those who are histamine-intolerant.

Ingredients

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500g chicken breast, cubed

1 red bell pepper, finely diced

1 medium zucchini, finely diced

1 celery stalk, finely diced

1 carrot, peeled and finely diced

1/2 teaspoon fresh ginger, grated

1 tablespoon olive oil

Salt and pepper to taste

6-8 large iceberg or romaine lettuce leaves, washed and dried

Instructions

0Heat olive oil in a large skillet over medium heat.
1Add the chicken to the skillet and cook for 7-8 minutes or until golden and no longer pink.
2Add all the diced vegetables and ginger to the skillet.
3Cook, stirring occasionally, for about 5-7 minutes or until the vegetables are tender.
4Season the mixture with salt and pepper to taste.
5Leave the mixture to cool slightly, then spoon into lettuce leaves.
6Serve the wraps immediately.

Tipps

Choose Organic Chicken

Choosing organic, free-range chicken can reduce the chances of coming across any histamine-inducing additives often found in non-organic meats. It's fresher and healthier.

Don't Overcook the Veggies

Cook your vegetables just until they're tender. Overcooking can cause them to lose their crunch, and you want to maintain a good texture balance between the soft chicken and firm veggies.

Cool Before Serving

Allow the filling to cool a bit before transferring it to the lettuce leaves to avoid wilting the lettuce.

Serve Immediately

These wraps are best enjoyed immediately while the contrast between the warm chicken-veggie mix and the cool, crispy lettuce is at its peak.

Nutrition Facts

Calories270
Protein25g
Carbs10g
Fat13g
Fiber3g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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