Fiber Rich Lettuce Wraps

Soluble and insoluble fiber are essential for gastrointestinal health. Soluble fiber attracts water, forming a gel that slows glucose absorption, while insoluble fiber adds bulk, promoting regular elimination. Diversifying plant-based foods benefits the gut microbiome; consuming 30+ different plant foods weekly and a daily serving of fermented food enhances microbiome diversity, leading to improved health outcomes. Including spices in meals adds to plant food variety, further optimizing gut health.

Nutrients (indicates amount per serving or 4 lettuce cups)

Energy: 301kcal

Fat: 4g

Carbohydrate: 33g

Fiber: 11g

Protein: 35g

Ingredients (serves 4)

1lb chicken breast

1 cup salsa or pico de gallo

1 ¼ tbsp lime Juice, salt, pepper

2 heads of lettuce (Boston, Romaine)

1 cup of black beans

1 cup of red onion

2 red bell peppers

½ bundle of cilantro

Preparation Steps

1. Marinate the chicken in the lime, pepper and salt for at least 15 minutes.
2. Cook chicken, covered in pan, for 20 minutes until fully cooked. Rotate sides to ensure even cooking.
3. Shred chicken with forks, seasoning with more lime if needed.
4. Serve all ingredients on lettuce cups. 4 lettuce cups per serving.