With Summer less than 2 months away, it’s really time to kick clean eating into high gear. You can still have a lot of flavor in your food, while staying lean and tight at the same time. A personal favorite meal of mine is the Asian inspired Turkey Lettuce Wraps. They are a Low-Carb, High Protein, Healthy Fat packed dish. Pair additional vegetables as a side with this meal, and it will fill you up any time of the day. This recipe packs a ton of flavor, keeps your taste buds happy, and you can maintain your physique while eating this food!
Before I ever became a trainer and got serious with eating healthy, I used to eat Cool Wraps for lunch a few days a week. I’d have two of them with a whole packet of Caesar dressing & a large order of waffle fries with lots of ketchup. Let me tell you, it was delicious! But eating these items all the time never kept me really lean. The meal I just described was well over 1,000 calories. The average person does not need that many calories at once often. I’d rather someone have that meal once a week as a cheat, rather than a staple of any nutrition program.
The Nutrition in this cool wrap isn’t too bad if your simply tracking calories for the day. It’s pretty much just cheese, chicken, lettuce, and a tortilla. Most people wouldn’t eat this wrap by itself though, and can easily add almost another 200 calories to it if they aren’t careful with dressing. Add fries & a sweet tea, and you’ll be at the gym a little longer the next few days! Some tortillas are ok to use, but I’ll mention that in another blog post. Cooking something from scratch usually involves healthier options.
The calories for this recipe in the lettuce wrap will have higher calories in fat if you add the avocado in it. That’s ok. Keep your carbohydrates in moderation. Have them, just don’t go crazy. The more healthy fats your body has, the more it can use them for energy. (If you’re eating them at the right time of course) The ingredients in the lettuce wrap are more fresh than a cool wrap. I probably eat @ Chick-fil-A once every 6-8 months if I’m in a bind & it’s the first thing I see. If I do, it’s always delicious! With enough of that said, let’s read the ingredient list for our Turkey Lettuce Wraps.
- 2 cups of water chestnuts (480 ml)
- 1 cup of shallots (240 ml)
- 1 cup of mushrooms (240 ml)
- 2 tablespoons each of Sambel Olek & Chili Garlic Sauce by Huy Fong Foods
- 1/4 cup of black garlic (60 ml)
- 2 tablespoons of crushed red pepper (28 ml)
- 1/4 cup of sesame oil (60 ml)
- 2 tablespoons of low sodium soy sauce (28 ml)
- 1/4 cup of fresh oregano (60 ml)
- 1/4 cup of fresh basil (60 ml)
- 3 heads of Romaine lettuce
- 2 pounds of ground turkey (~907g)
- Add ground turkey, basil, and oregano into a bowl and mix together.
- Turn on your stove and heat up a non-stick cooking pan to medium-high heat.
- Add your turkey mixture to the pan
- Occasionally stir the turkey mixture and cook for 10 minutes. You can also use a cooking thermometer to check the temperature. The recommended minimum temperature is 165°F (~74°C).
- While the turkey is cooking, turn on a second burner on your stove and heat up another non-stick cooking pan to medium heat.
- Add sesame oil, water chestnuts, shallots, mushrooms, crushed red pepper, black garlic, Sambel Olek/Chili Garlic Sauce, & low sodium soy sauce to the pan.
- Mix the ingredients in the pan.
- Occasionally stir these ingredients as well for 10 minutes.
- After both pans have finished cooking, combine the two together.
- Slowly add a few spoonfuls of your delicious recipe to your lettuce.
- Optional: Add avocado slices and squirt lime into the lettuce wrap.
- Optional: Combine this dish with a healthy plate of vegetables for a filling meal!
- Prep time – 5 minutes.
- Cook time – 10 minutes
- Total time – 15 minutes.
- Serving Size: 4 oz (113g). Recipe makes just about 6 servings. (3-4 servings for most guys. I ate 3 meals with this recipe myself!)
- Calories – 325, 450*
- Fat – 17g , 28g*
- Carbs – 15g, 22g*
- Protein – 24g, 26g*
*Denotes with avocado
You want a few handy recipes every day of the week to rotate through. If you have more variety and flavor in your meals, it will be much easier to stay on track and consistently eat well. If you don’t put much love in your food, it will feel like a chore to eat healthy. Remember to read my blog post on Healthy Seasonings for more ideas on how to flavor your food.
With spring break coming up, now is the time to add this delicious chicken dish to your arsenal. Whether you are looking to cook a centerpiece dish for a party of friends and family, get in great shape without crying about how bland your food is, or just want to cook up a flavorful dish that won’t make you fat and bloated, please keep this recipe in mind. This tasty chicken gives you another option when temptation strikes, helping you avoid pigging out on burgers and fries!
Having a strategy for cooking food you will enjoy over and over again will not only help you build that six pack that you’ve been working so hard on, it will step-up your dedication to the lean body you want by summer time! If you love chicken, you know as well as I do that it can get boring eating it just plain baked or grilled. Add some healthy loving into your food!
It is actually possible to eat something that satisfies the palate without making you feel terrible about it afterward. Isn’t that what everyone thinks? “Oh, if it tastes good, it must be bad for you…” WRONG! Why not eat something that gives you the essence of McDonald’s chicken nuggets, that’s appetizing and healthy? Not trying to bash Micky D’s; they are just the most popular. Damn those nuggets for being freaking amazing!
Instead of the $4.99 for almost 3/4 lb. of nuggets (320g), you can find chicken on sale that gets you more than twice as much chicken for under five dollars.This almond coconut chicken will give you more bang for your buck and you won’t feel like garbage after eating it.
Remember, fat is good if it’s from a great source such as coconut oil or almonds – not from a deep frier in a fast food restaurant. The calories in this meal are relatively close to the chicken nuggets above, but the quality of your calories is very different.
- 3 1/2 pounds of chicken (1.5kg)
- 1/2 tablespoon of coconut oil (7.5 ml)
- 1/2 tablespoon of sea salt (7.5 ml)
- 1/2 cup of shredded almonds (120 ml)
- 4 whole eggs
- 1 cup of almond flour/meal (240 ml)
- 1 cup of shredded coconut (240 ml)
*Note: when preparing your mixture, you can add more or less depending on how much chicken you cook. If you decide to cook 3 1/2 pounds and you want to completely saturate the chicken strips in your mixture, use 1 1/2 times the mixture amount. I just used a light coating.
- To shred the almonds, use a ninja blender or food processor and keep a little texture to them.
- Add sea salt, shredded almonds, almond flour, and shredded coconut into a mixing bowl to form your mixture.
- Turn on your stove and heat up a non-stick cooking pan to medium heat.
- Add coconut oil into the pan.
- Dip your chicken strips into the scrambled eggs, roll the chicken in the mixture, and then add it to a plate.
- Repeat the process until all of your chicken strips are covered. Every time you lay more chicken in the pan, add another 1/2 tablespoon of coconut oil. If you use a large pan, use twice as much coconut oil.
- Add your covered chicken strips to the pan.
- Cook the chicken strips for roughly 4-5 minutes each side, 8-10 minutes total. Please be sure to cut through your chicken strips to see if they are well done. You can also use a cooking thermometer to check the temperature. The recommended minimum temperature is 165°F (~74°C).
- If both sides are pretty golden brown and your chicken is still raw in the middle, you do not want to blacken your chicken on the outside. Bake the chicken strips in the oven for an additional 5 minutes or so at 350°F (177°C).
*For more safety information about meat, poultry, seafood and other cooked foods, please visit the US Government Food Safety Website to view the minimum cooking temperatures for food.
- Prep time – 5 minutes.
- Cook time – 10 minutes (per 3 servings). The bigger the pan, the more chicken you can fit in it and the less time it will take.
- Total cook time for all servings – 45 minutes.
- Total prep time – 50 minutes.
- Serving Size: 4. oz (113 g). Recipe makes a little over 14 servings.
- Calories – 377
- Fat – 20g
- Carbs – 5g
- Protein – 38
This recipe makes a little over 14 4oz. (~113g) servings. For most guys who can eat, this is probably 7 servings. And if you’re a workout-a-holic, this bad mamajama will be easily eaten in two days, one day if you just used this as your protein source all day.
Combine this dish with a healthy plate of vegetables or a salad for an incredible meal!