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Pulled Chicken Wraps with Orange Jicama Salad

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One reason I have indigestion is due to how fast I eat. I love to eat and I amaze all those around me with my ability to shovel food in my mouth! Creating delicious food with complex bites keeps my mouth too interested to eat quickly. I must say that eating Low FODMAP has actually slowed my eating just because of all the chewing required to adequately mash proteins and veggies!

I love these fresh, complimentary flavors. The ginger-almond-butter sauce is so amazing with the pulled chicken lettuce wrap. The orange and jicama salad adds a light and tangy balance, I often add a side of fried plantains, which are starchy enough to fill me up and sweet enough to make me feel like I’m eating dessert. The best part: no bloated, irritated belly!

 

Further Food Nutritionist Commentary:

This is a quick, easy, whole meal that can last over several days. Having components, like the crock-pot chicken, prepared ahead of time can go a long way in minimizing the stress of getting dinner on the table, and make adhering to the often strict regulation of therapeutic diets, like low FODMAP, much more manageable.

Using almond butter as a dressing for the slaw not only increases healthy fats and fiber, but makes nutrients, like the vitamin A in the carrots, more readily absorbed. This is a great antioxidant, anti-inflammatory dinner. If you have digestive issues, like IBS, start out with small amounts of the Sriracha, to test how you tolerate spice.

By Casey Giltner, Nutritionist
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Pulled Chicken Wraps with Orange Jicama Salad

  • Prep Time:40 mins
  • Cook Time:45 mins
  • Servings: 6

Ingredients

Pulled Chicken:

2 ½ pounds chicken breast

¾ cup chicken broth

1 tablespoon tomato paste

¼ teaspoon paprika

2 bay leaves

Salt and pepper to taste (optional)

6 romaine leaves

 

Slaw and Sauce (wrap filling):

2 medium carrots (julienned)

½ cucumber (julienned)

2 tablespoons rice vinegar

⅛ teaspoon salt

2 teaspoons fresh ginger (finely chopped)

½ cup smooth almond butter

2 tablespoons fresh lime juice

1 tablespoon Sriracha

⅛ teaspoon salt

¼ cup almond oil (or other neutral oil)

Mint leaves (optional, for garnish)

 

Orange Jicama Salad:

¼ cup olive oil

¼ cup fresh lemon juice

2 tablespoons fresh mint (chopped)

2 tablespoons Dijon mustard

Salt and pepper (to taste)

1 medium jicama (peeled and julienned)

½ teaspoon salt

3 oranges (peeled and sectioned)

6 cups romaine lettuce (chopped)

Instructions

Pulled Chicken

  1. In a crock pot or heavy duty sauce pan, add chicken broth, tomato paste, paprika, and bay leaves and turn on heat to medium.
  2. Season chicken breast with salt and pepper, then add to the broth.
  3. Bring to a simmer over medium-high heat for a few minutes and then flip the chicken, and reduce the heat to low.
  4. Cover the pot and let simmer for up to 45 minutes.
  5. When the chicken is done, remove from the pan and let cool.
  6. Once cooled, pull apart the chicken into thin strips. You can use the chicken right away, or store up to four days in the fridge.

Slaw and Sauce:

  1. Steam the carrots and cucumber in the microwave for 1 minute, or leave raw (I like to steam them because my body does not digest raw vegetables well).
  2. In a mixing bowl, toss slaw with salt and rice vinegar.
  3. In another small mixing bowl, add ginger, almond butter, lime juice, sriracha, salt, and neutral oil (I use almond oil) and mix until smooth and creamy.
  4. Assemble all ingredients on a large, flat piece of romaine lettuce and garnish with fresh mint.

 

Orange Jicama Salad:

  1. In a jar with a tight-fitting lid, add olive oil, lemon juice, mint, dijon mustard, and salt and pepper to taste. Close the lid and shake. Let sit.
  2. Toss jicama in a bowl with salt and let sit.
  3. Slice orange sections into slivers.
  4. Combine lettuce, jicama and dressing and toss well. Put on a serving plate and arrange the oranges on top.

 

Suggested pairings:

Garnish the wraps with fresh mint

Pulled Chicken In a crock pot or heavy duty sauce pan, add chicken broth, tomato paste, paprika, and bay leaves and turn on heat to medium. Season chicken breast with salt and pepper, then add to the broth. Bring to a simmer over medium-high heat for a few minutes and then flip the chicken, and reduce the heat to low. Cover the pot and let simmer for up to 45 minutes. When the chicken is done, remove from the pan and let cool. Once cooled, pull apart the chicken into thin strips. You can use the chicken right away, or store up to four days in the fridge. Slaw and Sauce: Steam the carrots and cucumber in the microwave for 1 minute, or leave raw (I like to steam them because my body does not digest raw vegetables well). In a mixing bowl, toss slaw with salt and rice vinegar. In another small mixing bowl, add ginger, almond butter, lime juice, sriracha, salt, and neutral oil (I use almond oil) and mix until smooth and creamy. Assemble all ingredients on a large, flat piece of romaine lettuce and garnish with fresh mint.   Orange Jicama Salad: In a jar with a tight-fitting lid, add olive oil, lemon juice, mint, dijon mustard, and salt and pepper to taste. Close the lid and shake. Let sit. Toss jicama in a bowl with salt and let sit. Slice orange sections into slivers. Combine lettuce, jicama and dressing and toss well. Put on a serving plate and arrange the oranges on top.   Suggested pairings: Garnish the wraps with fresh mint

Nutrition Information

Per Serving:  Calories: 609; Total Fat: 31g; Saturated Fat: 4g; Monounsaturated Fat: 14g; Polyunsaturated Fat: 4g; Cholesterol: 110mg; Sodium: 733mg; Potassium: 1142mg; Carbohydrate: 31g; Fiber: 11g; Sugar: 13g; Protein: 51g

Nutrition Bonus:  Vit A: 152%; Vit C: 152%; Iron: 23%; Calcium: 16%

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4 thoughts on “Pulled Chicken Wraps with Orange Jicama Salad

  1. Diana Gervits Gottlieb

    Several blogs have mentioned it as an “Oligosaccharides: fructans and galactans~ wheat, onions, artichokes, jicama, jerusalem artichokes, chicory root, onions, garlic, and leeks. Galactans; legumes (beans, lentils, etc which if your on POP you are probably not eating), Brussels sprouts (say it isn’t so), and broccoli..”
    https://healthisourwealth.wordpress.com/tag/fodmaps/

    http://candidrd.com/tag/jicama
    “After doing some research on jicama, I learned that the majority of its fiber issoluble (yeah!), but sadly for me, the specific type of soluble fiber is inulin (otherwise known as a short-chain of fructose linked together…also called fructans). Inulin is also considered a prebiotic, which means it can serve as food for good bacteria in the gut. The reason it’s bad news for me is because I malabsorb things like inulin. Fructans (like inulin) are an oligosaccharide, and they are supposed to be avoided or limited on the low FODMAPs diet (the “O” stands for oligosaccharides). So, when I eat my jicama I try to stick to a small serving.”

    “Oligosaccharides include things like fructans (fructose with a single glucose molecule attached) and galactans (fructose with a molecule of galactose attached). Sources of fructans are wheat, onions, artichokes, jicama, jerusalem artichokes, chicory root, onions, garlic, and leeks. Inulin, a prebiotic fiber I’ve written about before and which can have numerous health benefits, is a fructan.”
    Read more: http://www.marksdailyapple.com/flatulence-foes-and-fixes/#ixzz3XqsOAhT3

    Reply
    1. SlaterR Post author

      This is so informative – thank you! Since this reply, Monash has tested jicama and 1/2 C serving is safe, while a 1.5 C is moderate in fructans. This is such a mindful eating type of lifestyle, isn’t it? It’s so important you are aware of your trigger foods. I hope you are feeling well.

      Reply

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