BBQ Chicken Lettuce Wrap

Serves 4-6

Forego the high-calorie hamburger buns with this BBQ chicken recipe! Lettuce leaves give the entree a simple, light, and fresh taste. The chopped cashews bring out the extra crunch in the dish, and the fresh pineapple paired with the BBQ sauce lends an island element.

Ingredients

1 lb. boneless chicken breasts
1 tsp. salt
tsp. pepper
½ tsp. garlic power
½ tsp. onion powder
2 tbsp. olive oil
½ red onion
1 tbsp. brown sugar
1-2 cups chopped pineapple (canned or fresh)
2 cloves garlic, minced
2-3 tbsp. chopped cashews
3 tbsp. BBQ sauce (look for brands with less sugar)
Lettuce for wrapping: butter lettuce, romaine hearts or any sturdy leaf
Optional toppings: avocado, cilantro, limes, green onions For Cilantro Dressing
1/3 cup greek yogurt
1/3 cup fresh cilantro
2 tbsp. milk
1 tbsp. fresh lime juice
½ tsp. olive oil
¼ tsp. salt
¼ tsp. pepper

Directions

1. Prepare the ingredients

Finely dice red onion
Chop cashews
Wash and dry lettuce
Cut and prepare toppings
Cut uncooked chicken into 1-inch pieces

2. Make dressing

Blend all of the dressing ingredients in a blender or food processor.
Once combined, allow to cool and thicken in fridge while preparing the meal.

3. Cook chicken

Season chicken with salt, pepper, garlic powder and onion powder.
In a large frying pan, heat olive oil, then add seasoned chicken and cook until there is no pink.
Remove chicken from pan.

4. Create Coating

In the same pan, add the red onion and brown sugar to cook and caramelize the onions.
Once the onions are soft, add in pineapple and garlic until all are golden and warm.
Add in cashews and BBQ sauce.
Cook until well incorporated.

5. Combine

Add the chicken back into the pan with the coating mixture.
Heat and stir.
Set aside to slightly cool before adding to lettuce to prevent wilting.

6. Assemble Wraps

Take washed and dried lettuce leaves and add a generous helping of chicken mixture to the center.
Top with dressing and desired vegetable toppings.

Tasks for Helping Hands:

Washing and dry lettuce leaves
Chopping vegetables
Opening can of pineapple
Stirring onion mixture on stove

Authors

Carrie Durward, PhD, RD, Sydney Mason, and Chelsey Mickelson

Carrie Durward

Nutrition Specialist

NDFS Dept

Phone: (435) 797-5843

Email: carrie.durward@usu.edu

Office Location: NFS 113 / USU Campus

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