Ginger-Garlic Chicken Lettuce Wraps

These lettuce wraps deliver ~650 mg sodium across two wraps (from seasoned chicken + a pinch of salt in the rice), plus 28 g protein and potassium-rich avocado. They offer no special anti-inflammatory edge for lupus, and—because all ingredients are fresh and low histamine—should be neutral for vestibular migraine unless garlic is your trigger.

Ingredients — makes 2 large wraps

Item	Amount	Bought at	Symptom note
Leaf-lettuce leaves	2 large	Harris Teeter	Crisp cup; low histamine
Cooked jasmine rice	½ cup	Leftover batch	Add ⅛ tsp salt if dizzy
Chicken breast, diced small	5 oz	Trader Joe’s	Lean protein
Avocado, diced	¼ fruit	Durham Farmers’ Market	Potassium boost
Tamari (or soy sauce)	1 Tbsp	Trader Joe’s	Sodium for POTS
Fresh ginger, grated	½ tsp	Farmers’ market	Adds flavor, low histamine
Garlic, minced	1 clove	Pantry	Skip if migraine trigger
Avocado oil	1 tsp	Pantry	High smoke point
Lime juice	1 tsp	Pantry	Bright finish
Black pepper	pinch	Pantry	Optional heat

10-minute method (standing ≤ 4 min)

1. Sear chicken: Heat avocado oil in a small skillet (medium-high). Add chicken, ginger, garlic, and tamari; cook 4 min until browned, stirring once.

2. Warm rice: Microwave leftover rice 30 sec with a splash of water and optional salt.

3. Assemble seated: Lay lettuce cups on a plate, spoon rice, add hot chicken, top with diced avocado. Finish with lime juice and black pepper. Eat immediately.

Nutrition per two wraps

• Protein: 28 g

• Sodium: ~650 mg (good for POTS; adjust tamari for less)

• Potassium: ~430 mg

• Prep/standing time: 10 min total / 4 min standing