Low Carb Chicken Lettuce Wraps

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chicken lettuce wrap

You’ll love the crunch of the lettuce, the slightly saltiness of the soy sauce and the ever so sweet richness of the hoisin sauce and ginger, in these tasty wraps.  They make a great appetizer or light main course lunch or dinner. I’ve made them skinny by browning the chicken without oil and draining the fat after browning.  To cut the sodium, I used reduced-sodium soy sauce and rinsed the water chestnuts in water to remove most of the sodium.  The rest of the ingredients are mostly the same as a regular recipe. Each wrap has only 62 calories, 2 grams of fat and 2 Weight Watchers SmartPoints. Enjoy 3 of them for dinner at 186 calories, 6 grams of fat and 5 Weight Watchers SmartPoints. It’s a real keeper!

Prep Time: 20 minutes

Cook Time: 15 minutes


Ingredients for Wraps:

1 pound ground chicken or ground turkey

8 scallions, white and green part chopped

1 (8oz) can water chestnuts, drained, rinsed and chopped fine

1 red bell pepper, chopped fine

¼ cup reduced-sodium soy sauce

2½ tablespoons hoisin sauce, see shopping tips

1 tablespoon ginger (from a jar) or fresh grated ginger, see shopping tips

1 tablespoon water

2 teaspoons sesame oil

1 large head butter lettuce, wash, dried and leaves separated


Ingredients for Dipping Sauce:

¼ cup reduced-sodium soy sauce

2 tablespoons seasoned rice vinegar

1 tablespoon sugar

½ tablespoon ginger (from a jar) or fresh minced ginger

1 teaspoon sesame oil

½ teaspoon garlic (from a jar) or fresh minced garlic


Instructions

1. In a large pan, brown the ground chicken over medium-high heat, breaking up the pieces.  Pour into a colander, in the sink and drain fat.  Return chicken to pan.  When cool enough to handle, break up the chicken pieces until minced.

2. Add scallions, water chestnuts, red pepper, soy sauce, hoisin sauce, ginger, water and sesame oil.  Cook for a few minutes until the scallions and red pepper are soft.  Keep warm.

3. In a small bowl, add all the dipping sauce ingredients and mix well.

4. To assemble each chicken wrap: Spoon about ⅓ cup of chicken filling onto one lettuce leaf and roll it up, if desired. Serve with dipping sauce on the side.  This sauce is quite strong.  You’ll only need 1 teaspoon of sauce per wrap.  You can also set up the components on individual plates and serve family style.  Let everyone make their own wrap.

Makes about 16 lettuce wraps


Food Fact

P.F. Chang’s Chicken in Soothing Lettuce Wraps has become their signature dish.


Healthy Benefit
s
Whenever a recipe calls for browning ground chicken, turkey or beef follow this easy step.  After browning the meat, pour into a colander in the sink and drain off the fat.  Just using this simple step will cut the calories and fat way down.  It won’t compromise the taste either.

This lettuce wrap is a perfect low carb dish.


Shopping Tips

To save time. I like to use ginger, in a jar, and garlic, in a jar.  Both can be found in the produce section of the supermarket.

Hoisin sauce can be found in the Asian section of most supermarkets.


Serving Tip

If you want to serve these delectable wraps as a main course, here are the points:
Weight Watchers SmartPoints for 3 lettuce wraps: 5
Weight Watchers Points Plus for 3 lettuce wraps: 5
Weight Watchers (old points) for 3 lettuce wraps: 4

 

Weight Watchers SmartPoints for 1 lettuce wrap: 2
Weight Watchers POINTS
PLUS
for 1 lettuce wrap: 2
Weight Watchers
(old points) for 1 lettuce wrap: 1

SKINNY FACTS: for 1 lettuce wrap with 1 teaspoon dipping sauce
62 calories, 2g fat, 1g sat.fat, 8g prot, 4g carbs, 1g fiber, 405mg sodium, 2g sugar
FAT FACTS: for 1 P.F. Chang’s Chicken in Soothing Lettuce Wrap
153 calories, 7g fat, 8g prot, 15g carbs, 2g fiber, 650mg sodium, 0g sugar
cta  

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115 Responses to “Low Carb Chicken Lettuce Wraps”

  1. 2014 Healthy Meal Plan: WEEK 7 | Half Size Me Says:

    […] Low Carb Chicken Lettuce Wraps (2 PP per serving from Skinny Kitchen) […]

  2. admin Says:

    Hi Heather,
    Thanks so much for including my chicken lettuce wraps recipe. As always you menu sounds great!
    With my warmest regards,
    Nancy

  3. Aunt Bee Says:

    This is a WONDERFUL recipe! I love lettuce wraps! Can’t wait to try this! <3

  4. admin Says:

    I can’t wait to hear how you liked it Brandi!

  5. What’s for dinner? | getfithappyhealthy Says:

    […] Low Carb Chicken Lettuce Wraps […]

  6. admin Says:

    Thanks so much for including my recipe Meg. Sounds like you’re going to have a super yummy dinner!

  7. Missy M. Says:

    Thanks for this awesome recipe! My family and I loved it and we can’t wait to try more of your recipes!

  8. admin Says:

    Yay. I’m thrilled you enjoy it Missy. Thank you!

  9. Jennifer Says:

    I can’t wait to try this recipe. I’m not really a sauce type of girl and I’m trying to stay away from sugar. I can skip the sauce, right? I don’t remember using any on my wraps at the restaurant.

  10. admin Says:

    No problem Jennifer. You can skip the sauce and still enjoy it. Or you could use a sugar substitute in the dipping sauce instead of the sugar. Either way I hope you enjoy it!

  11. Huw Says:

    I am making these for my Wife and I tonight. I hope they taste as good as they sound!

  12. admin Says:

    I hope you both thoroughly enjoy them!

  13. Mistie Says:

    Made these with ground turkey today. Love it! My only problem was finding the right kind of lettuce. Where I live (West Texas? Butterhead lettuce is hard to find. I finally found some but it was a small head of lettuce. It made for kind of messy wraps. Was wondering if romaine could be used? Romaine and iceberg are the staple lettuces here. Thanks for the great recipe!

  14. admin Says:

    Thanks for your feedback Mistie! Sorry to hear you had trouble finding the Butterhead lettuce. You could easily substitute romaine leaves instead.

  15. 2014 Healthy Meal Plan: WEEK 34 | Half Size Me Says:

    […] Low Carb Lettuce Wraps (5 PP per serving from Skinny Kitchen) […]

  16. admin Says:

    Thanks so much for including one of my favorite recipes this week Heather. Love your Healthy Meal Plan!

  17. Recipe Healthy Low Fat Lettuce Wraps « Recipes for Health Says:

    […] Low Carb Chicken Lettuce Wraps with Weight Watchers Points … – SKINNY FACTS: for 1 lettuce wrap with 1 teaspoon dipping sauce 62 calories, 2g fat, 8g protein, 4g carbs, 1g fiber, 405mg sodium, 2g sugar : FAT FACTS: for 1 P.F … […]

  18. Lettuce Wraps Healthy Recipe – about food and health Says:

    […] Low Carb Chicken Lettuce Wraps – Skinny Kitchen | Healthy … – 99 Responses to “Low Carb Chicken Lettuce Wraps” ibs trigger foods Says: February 1st, 2011 at 7:53 pm. Thanks for the recipe! I have been searching google for a few minutes and this recipe was just was I was looking for! […]

  19. Healthy Recipe Lettuce Wraps – about food and health Says:

    […] Low Carb Chicken Lettuce Wraps – Skinny Kitchen | Healthy … – 100 Responses to “Low Carb Chicken Lettuce Wraps” ibs trigger foods Says: February 1st, 2011 at 7:53 pm. Thanks for the recipe! I have been searching google for a few minutes and this recipe was just was I was looking for! […]

  20. Judy Freedman Says:

    You always have the best recipes. This one sounds good for a lunch gathering.

  21. admin Says:

    You are so sweet Judy. Thank you! These would be lovely for a lunch gathering.

  22. Lisa at GrandmasBriefs Says:

    This looks delicious! I ordered a burger in a lettuce wrap for the first time last week. So much better than with a bun. (And I felt okay about having a burger instead a grilled chicken sandwich.) I’ll have to try this. Yummy stuff!!

  23. admin Says:

    Thanks Lisa! Actually this is an Asian lettuce wrap and nothing like a burger. I hope you enjoy it! :)

  24. Rena McDaniel Says:

    This looks like a delicious summer dinner! Pinned and shared thanks once again Nancy!

  25. admin Says:

    It’s been such a popular recipe on my site over the years Rena. Thanks for sharing! Enjoy!

  26. Erin's Weekly Bootcamp Meals, 5/18/15GoTimeTraining - GoTimeTraining provides Wichita personal training, fitness programs, and bootcamps using lifestyle transformation programs and nutritional guidance tailored to your goals, no matter your age, size Says:

    […] Low Carb Chicken Lettuce Wraps: calories – 62, protein – 8 g, carbs – 4 g, fat – 2 g […]

  27. admin Says:

    Thanks for sharing one of the most popular recipes on Skinny Kitchen, Erin. Enjoy!

  28. Carol S. Says:

    Instead of lettuce, I served this over rice. I didn’t have any ginger so I left it out. I also didn’t make the sauce, but put a splash of low sodium soy sauce over the top instead. Even with the changes, it was still excellent. My very fussy husband loved it too!

  29. admin Says:

    That’s so great to hear, Carol.
    Thanks for sharing your feedback.
    My best,
    Nancy

  30. Freezer Cooking | happyfootballwife Says:

    […] Lettuce Wraps […]

  31. Matt Says:

    Mmmm I like the Asian theme! I’ll have to try these – the ginger and hoisin sound amazing. Bookmarked. I make mine a bit spicy and with pulled chicken if you want to try something new :)
    http://www.trainrite.ca/trainrite-1/2015/7/21/pulled-chicken-lettuce-wraps

  32. admin Says:

    Wonderful Matt. Enjoy!

  33. The Beginner’s Guide to Keto Snacks - Keys to Ketosis Says:

    […] Now that you have the supplies, you can finish the job with this recipe! […]

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