Salads & bowls · 2 servings

Chicken mince lettuce cups with rice

Name: Chicken mince lettuce cups with rice
Prep time: 10 min
Total time: 20 min
Yield: 2 servings
Ingredients: Chicken mince, raw — 250 g; carrot — 100 g; red capsicum — 100 g; iceberg lettuce — 120 g; brown rice, cooked — 250 g; soy sauce, salt-reduced — 15 g; ginger — 5 g; canola oil — 5 g

Ginger and soy chicken mince with carrot and capsicum, spooned into iceberg lettuce cups with brown rice. Ready in 20 minutes.

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At a glance

All meals · 10 minutes active preparation · 20 minutes total · meal

Method range: 1–4 servings.

Contains: gluten, soy, wheat. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy: 1649 kJ
Protein: 33.9 g
Carbs: 49.0 g
Fat: 5.5 g

Iron: 1.7 mg
Calcium: 42.8 mg
Folate: 129.8 µg
Vitamin C: 122.8 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Calculation limitations

Published cooking factors do not cover every nutrient. Unadjusted amounts remain estimates.
Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.

Ingredients

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Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.

Method

Heat the canola oil in a large frying pan over high heat. Cook the chicken mince for 6 minutes, breaking it up, until cooked through.
Add the grated ginger, grated carrot and diced capsicum and cook for 3 minutes.
Stir in the soy sauce and the cooked brown rice and heat through.
Separate the iceberg lettuce into cups and fill with the chicken mixture.

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Nutrition

Show amountsAU/NZ reference profile

Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.

Overview, per serving
Nutrient	Amount	Reference comparison
	1649 kJCooking estimate incomplete	—
	33.9 gCooking estimate incomplete	—
	5.5 gCooking estimate incomplete	—
	5.0 gCooking estimate incomplete	20%AI · reported contribution only
	49.0 gCooking estimate incomplete	—
	43 mgCooking estimate incomplete	4%RDI · reported contribution only
	13 µgCooking estimate incomplete	9%RDI · reported contribution only
	1.7 mgCooking estimate incomplete	9%RDI · reported contribution only
	0.27 µgCooking estimate incomplete	11%RDI · reported contribution only
	130 µgCooking estimate incomplete	32%RDI · reported contribution only
	122.8 mgCooking estimate incomplete	273%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed; not kitchen tested. Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Further heating without a matching published retention model remains uncertain.

MorselMetrics October 2026 original recipes · Original MorselMetrics recipe text; nutrient data retain their source terms

Independently composed for MorselMetrics, October 2026. Editorially reviewed; not kitchen-tested. AFCD and selected validated AUSNUT nutrient records retain FSANZ attribution and source terms.

Calculation assumptions & recipe adaptations

Original October 2026 recipe copy supplied by the owner.

Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Further heating without a matching published retention model remains uncertain. Missing nutrients are not treated as zero. All measured added oil is counted. Generic and historical formulation data can differ from the product used.

Chicken mince, raw: Weighed edible quantity for the whole two-serving recipe.
carrot: Weighed edible quantity for the whole two-serving recipe.
red capsicum: Weighed edible quantity for the whole two-serving recipe.
iceberg lettuce: Weighed edible quantity for the whole two-serving recipe.
brown rice, cooked: Weighed edible quantity for the whole two-serving recipe.
soy sauce, salt-reduced: Weighed edible quantity for the whole two-serving recipe.
ginger: Weighed edible quantity for the whole two-serving recipe.
canola oil: Weighed edible quantity for the whole two-serving recipe.

AFCD attribution, data & methods

Food matches used for nutrition

Chicken mince, raw: Chicken, mince, raw
carrot: Carrot, mature, peeled, fresh, raw
red capsicum: Capsicum, red, fresh, raw
iceberg lettuce: Lettuce, iceberg, raw
brown rice, cooked: Rice, brown, boiled, no added salt
soy sauce, salt-reduced: Sauce, soy, commercial, reduced salt
ginger: Ginger, peeled, fresh, raw
canola oil: Oil, canola