Chicken Lettuce Wraps - 34g Carbs, 5g Fiber
From: www.joybauer.com
Good for:
Bone Health
Type 2 Diabetes
Eye Health
Arthritis
Hair
Skin
PMS
Heart Health
Cancer Prevention
Take note: Contains Nuts
Chicken Lettuce Wraps are a popular item on restaurant menus, so I was thrilled when I perfected this scrumptious lighter version that I can make at home. It has all the punch of the original but with far fewer calories and much less fat and sodium.
Prep time 10 min
Total Time 30 min
Servings: 4
4 carrots, medium, peeled and finely diced
2 stalks celery, finely diced
1 large red bell pepper, seeded and finely diced
1 can water chestnuts (8 oz can), drained and finely diced
3 scallions (green onions) (white and green parts), thinly sliced
2 Tbsp ginger, fresh grated or finely minced
4 cloves garlic, minced
1 lb chicken, ground (at least 90% lean)
1/4 tsp black ground pepper
1/3 cup Chinese plum sauce
2 Tbsp soy sauce, less sodium
2 Tbsp rice vinegar
1 tsp chili paste, Oriental such as sriracha (or to taste)
1/4 cup nuts, cashews, dry-roasted, unsalted chopped
1/4 cup cilantro, fresh minced, plus extra for garnish (optional)
1 head lettuce, Boston (may substitute iceberg lettuce or romaine hearts)
Liberally coat a large skillet with oil spray, and preheat it over medium-high heat.
Add the carrots, celery, bell pepper, water chestnuts, scallions, ginger, and garlic. Saute, stirring occasionally, until the vegetables soften slightly, about 5 minutes, adding a tablespoon of water at a time as necessary to prevent scorching.
Reapply oil spray if necessary, and add the ground chicken to the skillet. Cook until the chicken is no longer pink, breaking the meat into a fine crumble with a wooden spoon as it cooks. Season with the black pepper.
Add the plum sauce, soy sauce, vinegar, and chili paste and stir to coat. Reduce the heat to low and simmer until heated through.
Remove the skillet from the heat, and stir in the cashews and cilantro. Allow the mixture to cool slightly, about 5 minutes.
Clean the lettuce and break off 12 individual leaves (trim away the stem end of the leaves if they are tough). Fill each lettuce cup with roughly 1/2 cup of the chicken mixture. Garnish with additional cilantro if desired.
Servings: 4
Nutrition per Serving: 298 Calories, 27g Protein, 9g Total Fat, 2g Saturated Fat, 80mg Cholesterol, 34g Total Carbs, 5g Dietary Fiber, 495mg Sodium
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
No comments:
Post a Comment