By Jordan Yseth, Dietetic Intern [University of Minnesota – Fairview]
These chicken lettuce wraps are my secret to a quick, easy and delicious meal. It was also my go-to recipe for a cooking group that I used to teach.
Lettuce wraps are a low-carb alternative to regular tortillas, and using them can help get some extra veggies into your day. They are also incredibly versatile—you can add any ingredients you would like. I’ve made them with ground turkey before instead of chicken, and it is easy to make them gluten-free and vegetarian friendly.
Chicken Lettuce Wraps
- 1 tbsp. olive oil
- 1 pound ground chicken
- 2 garlic cloves, minced
- 1 onion, diced
- ¼ cup hoisin sauce
- 2 tbsp. soy sauce
- 1 tbsp. rice wine vinegar
- 1 tbsp. freshly grated ginger
- 1 tbsp. Sriracha sauce (optional)
- One 8-oz. can whole water chestnuts, drained and sliced
- 2 green onions, thinly sliced
- Salt and freshly ground black pepper, to taste
- 1 head butter lettuce
- Heat olive oil in a saucepan over medium high heat. Add ground chicken (or chopped tempeh for a vegetarian version) and cook until browned, about 3-5 minutes, making sure to crumble the chicken as it cooks; drain excess fat.
- Stir in garlic, onion, hoisin sauce, soy sauce, rice wine vinegar, ginger and Sriracha until onions have become translucent, about 1-2 minutes.
- Stir in chestnuts and green onions until tender, about 1-2 minutes; season with salt and pepper, to taste.
- To serve, spoon several tablespoons of the chicken mixture into the center of a lettuce leaf, taco-style.
- Serve with a side of brown rice for extra nutrients and fiber.
- Include some shredded carrots or crispy chow mein noodles for added crunch.
- You can use any type of lettuce for these wraps, including Romaine lettuce.
- For a vegetarian/vegan option, use tempeh or diced up tofu.
- Lower the sodium content by choosing low-sodium versions of the sauces.
Per serving: 300 calories, 13 g fat, 3 g saturated fat, 23 g protein, 22 g carbs, 10 g sugar, 840 mg sodium