Lean Chicken Lettuce Wraps. Only 230 Calories For Two!

 

Ingredients:

• 1-1/2 pounds boneless & skinless Chicken Breasts, cubed
• 1 tablespoon plus 1-1/2 teaspoons peanut oil, divided
• 3/4 cup chopped fresh mushrooms
• 1 can (8 ounces) water chestnuts, drained and diced
• 1 tablespoon minced fresh gingerroot
• 2 tablespoons rice vinegar
• 2 tablespoons reduced-sodium teriyaki sauce
• 1 tablespoon reduced-sodium soy sauce
• 1/2 teaspoon garlic powder
• 1/4 teaspoon crushed red pepper flakes
• 1-1/2 cups shredded carrots
• 1/2 cup julienned green onions
• 12 Bibb or Boston lettuce leaves
• 1/3 cup sliced almonds, toasted

Directions

• In a large nonstick skillet coated with cooking spray, cook chicken in 1 tablespoon oil for 3 minutes; drain. Add the mushrooms, water chestnuts and ginger; cook 4-6 minutes longer or until chicken is no longer pink. Drain and set aside.
• In a small bowl, whisk the vinegar, teriyaki sauce, soy sauce, garlic powder, red pepper flakes and remaining oil. Stir in the carrots, onions and chicken mixture.
• Spoon onto lettuce leaves; sprinkle with almonds. If desired, fold sides of lettuce over filling and roll up. Yield: 6 servings.

Nutritional Facts 2 wraps equals 230 calories, 9 g fat (2 g saturated fat), 63 mg cholesterol, 278 mg sodium, 12 g carbohydrate, 3 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat.

F.S.F BLOGGER XO

Originally published as Chicken Lettuce Wraps in Light & Tasty April/May 2006, p39