Chicken breast (ground): 85 g (3 oz), Lettuce leaves: 60 g (4-6 large leaves), Carrots: 50 g (1/2 cup, shredded), Bell pepper: 50 g (1/2 cup, diced), Green onions: 20 g (2 tbsp, chopped), Cilantro: 5 g (1 tbsp, chopped), Mint: 5 g (1 tbsp, chopped), Lime juice: 10 ml (2 tsp), Fish sauce: 5 ml (1 tsp), Sriracha: 5 g (1 tsp), Garlic: 3 g (1 clove, minced), Ginger: 3 g (1/2 tsp, grated), Peanuts: 15 g (1 tbsp, chopped), Salt: To taste, Pepper: To taste
1. Heat a non-stick skillet over medium heat. Add 85 g ground chicken breast and cook, breaking it up with a spatula, for 3-4 minutes until just cooked through. Add 3 g minced garlic, 3 g grated ginger, and cook for 1 minute until fragrant. 2. Stir in 50 g shredded carrots, 50 g diced bell pepper, and 20 g chopped green onions, cooking for another 2 minutes until just tender. Add 5 ml fish sauce, 10 ml lime juice, 5 g sriracha, and season with salt and pepper to taste. Remove from heat and stir in 5 g chopped cilantro and 5 g chopped mint. 3. To serve, arrange 60 g lettuce leaves on a plate. Spoon the warm chicken and vegetable mixture into each leaf. Top with 15 g chopped peanuts and extra herbs if desired. 4. Serve immediately, enjoying each cup as a fresh, crunchy wrap.
These Thai-Inspired Chicken Lettuce Cups are a vibrant, flavour-packed meal designed to support women’s health during menopause. Lean ground chicken breast provides high-quality protein, essential for muscle maintenance and metabolic support. The colourful mix of carrots, bell pepper, and green onions delivers a spectrum of vitamins A, C, and K, plus antioxidants and polyphenols that help reduce inflammation, support immune function, and promote skin and bone health. Fresh cilantro and mint add phytonutrients and digestive benefits, while lime juice supplies vitamin C for collagen synthesis and immune support. Peanuts contribute heart-healthy monounsaturated fats, plant protein, and magnesium, supporting cardiovascular and bone health. The use of lettuce leaves as wraps keeps the meal light and fibre-rich, aiding digestion and satiety. Ginger, garlic, and sriracha bring anti-inflammatory and immune-boosting compounds, while fish sauce adds umami depth and trace minerals. This meal is a delicious, nutrient-dense, and creative way to support hormonal balance, heart health, bone strength, and overall vitality during menopause.
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