Cajun Chicken Salad Lettuce Wraps

Serves 4  |  34 cup salad and 1 lettuce leaf per serving

a plate of cubed chicken on a bed of lettuce

Popping with bold flavors from the Louisiana Bayou, this southern-style version of chicken salad blankets the chicken in a tangy yogurt dressing with a hint of heat. The salad’s rolled up in cool lettuce leaves.

Calories

679
per serving

Fiber

2 g
per serving

Protein

28 g
per serving

Ingredients

1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch pieces
1 medium green bell pepper, chopped
12 cup fat-free plain Greek yogurt
14 cup finely chopped green onion
1 tablespoon apple cider vinegar
1 tablespoon Dijon mustard (lowest sodium available)
2 teaspoons paprika (smoked preferred)
12 teaspoon dried oregano, crumbled
12 teaspoon red hot-pepper sauce (optional)
14 teaspoon cayenne
14 teaspoon minced garlic
14 teaspoon salt
4 large lettuce leaves, such as romaine or butter

 

Directions

  1. Fill a large saucepan with 8 cups water. Bring to a boil. Add the chicken. Return to a boil. Add the bell peppers.
     
  2. Remove from the heat. Let stand for 15 minutes, or until the chicken is no longer pink in the center. Drain well in a colander.
     
  3. Meanwhile, in a medium bowl, stir together the remaining ingredients except the lettuce. Add the chicken and bell peppers, tossing to coat.
     
  4. To serve, put one lettuce leaf on each plate. Spoon the chicken salad onto the center of each leaf. Tuck in the two short ends of the leaf while rolling it lengthwise away from you to enclose the salad.
     

Level 4: Pureed
Omit the lettuce. In a food processor or blender, process the desired serving(s) into a blender and blend until smooth. The pureed version will work best with all ingredients cold (chicken and peppers chilled after cooking.)

Level 5: Minced and Moist
Omit the lettuce. In a food processor, blender, or with a knife, process or cut the salad into pieces no more than 4 millimeters in size. The mixture should be moist and fit between the tines of a fork.

Level 6: Soft and Bite-Size
Omit the lettuce. As needed, using a knife cut the chicken and bell pepper into pieces no bigger than 1.5 x 1.5 centimeters (the size of your thumbnail). To test for softness, press down on the salad mixture using the back of a fork. The mixture should remain squashed and not regain shape.

 

Cook’s Tip

If you prefer your chicken salad cold, refrigerate chicken and peppers, covered, for at least 2 hours or up to a day ahead before adding to the yogurt mixture.
 

Nutrition Analysis

(per serving)
Calories 679
Total Fat 3.5 g
   Saturated Fat 0.5 g
   Trans Fat 0.5 g
   Polyunsaturated Fat 0.5 g
   Monounsaturated Fat 1.0 g
Cholesterol 74 mg
Sodium 356 mg
Carbohydrates 5 g
   Fiber 2 g
   Total Sugars 3 g
   Includes Added Sugars 0 g
Protein 28 g

 

Dietary Exchanges

12 other carbohydrates
3 12 lean meats