Cheeky chicken and lettuce roll-ups

Cheeky chicken and lettuce roll-ups

The Medicinal Chef: Healthy Every Day
Martin Poole

This is perfect for preparing the night before. It makes a great lunch as it has a very low GI, so it won’t send your blood sugar levels soaring, thus avoiding the post-lunch crash. And it tastes a lot better than a petrol-station sarnie, that’s for sure.


Quantity Ingredient
3 teaspoons runny honey
1 teaspoon soy sauce
1 red chilli, finely chopped
1/2 teaspoon garlic powder
1 large skinless chicken breast
olive oil, for cooking
4-5 lettuce leaves
1/4 red onion, finely sliced
handful salted peanuts
5-6 cherry tomatoes, quartered


  1. Mix the honey, soy sauce, chilli and garlic powder together in a bowl.
  2. Dice the chicken breast into small pieces and add to the honey-soy sauce mixture. Stir well and allow to marinate for a few minutes.
  3. Heat a non-stick frying pan over a medium-high heat and add a dash of olive oil. Add the chicken and any leftover marinade to the hot pan and cook for 5–6 minutes, until the chicken is cooked through and the marinade has started to caramelise and darken. Set aside and allow to cool.
  4. Pack the lettuce leaves, sliced onion, peanuts, cherry tomatoes and chicken pieces in a lunchbox, keeping the lettuce away from the chicken so it doesn’t wilt. Assemble the wraps by placing a few pieces of the cooked chicken, a few onion slices and a few peanuts into each lettuce leaf, then roll up and tuck in.

Good for:

  • Colds and flu; blood sugar management; high blood pressure

Clever combination:

  • This one’s more about what it doesn’t contain; lettuce leaves replace starchy bread-based wraps or flatbreads, which can certainly cause blood sugar swings. It just focuses on protein and vegetables, which will keep you full and your blood sugar steady.
The Medicinal Chef
Healthy Every Day
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