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Low Carb Chicken Lettuce Wraps

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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 POINTS PLUS. Enjoy 3 of them for dinner at 186 calories, 6 grams of fat and 5 Weight Watchers POINTS PLUS. I’ve compared mine to P.F. Chang’s Chicken in Soothing Lettuce Wraps which contains 153 calories and 7 grams of fat. This recipe’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

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 the 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 (old points) for 3 lettuce wraps: 4    Weight Watchers Points Plus for 3 lettuce wraps: 5


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

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. Chang’s Chicken in Soothing Lettuce Wrap
153 calories, 7g fat, 8g protein, 15g carbs, 2g fiber, 650mg sodium, 0g sugar

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94 Responses to “Low Carb Chicken Lettuce Wraps”

  1. ibs trigger foods Says:

    Thanks for the recipe! I have been searching google for a few minutes and this recipe was just was I was looking for! Glad I found your site:)

  2. Lynn Says:

    Made these for lunch. Did not come out with 16, but still super delicious!

  3. admin Says:

    Hi Lynn, I’m so happy to hear that you enjoyed this recipe. When I created the recipe, it made 16 but it’s been a while since I’ve made them again. Sounds like I need to make them soon and see how many I get. Sorry!

  4. Low-GI Girl Says:

    This recipe is EXCELLENT. I have been eating low-glycemic for 6 months and have been looking for some different recipes to mix into my rotation. This is a keeper – its so easy to make and delicious. I made one modification – I left the sugar out of the sauce and added a little agave instead … but I don’t think it affected the taste at all – the sweetness it just to take the edge off of the salty/acid of the sauce. These wraps have a really similar taste and texture to PF Changs lettuce wraps.

  5. admin Says:

    Thanks for the great feedback Robyn. I bet using agave did work well for the sweetness.

  6. Turkey Lettuce Wraps with Cucumber Salad | The Anti Mom Blog Says:

    [...] came across SkinnyKitchen’s version of lettuce wraps that tasted very similar to P.F.Chang’s. Minus the gazillion [...]

  7. admin Says:

    Thanks so much for sharing my recipe on your site Amanda. So happy you and your husband liked it!

  8. Diane Balch Says:

    The flavors seem like they really pop in this recipe. I would love if you would share this today on my foodie friday party.

  9. admin Says:

    Thanks for the invite Diane! I just shared this recipe on your foodie friday party.

  10. Kristi Rimkus Says:

    I love lettuce wraps. They’re perfect for folks watching their carbs, and I find them more refreshing and less heavy feeling than the typical wrap.

  11. Low Carb Chicken Lettuce Wraps…Just like In Your Favorite Asian Restaurant | Really interesting recipes | Scoop.it Says:

    [...] Here’s an easy low carb Asian restaurant favorite to make.  [...]

  12. Low Carb Chicken Lettuce Wraps…Just like In Your Favorite Asian Restaurant | | Healthy RecipesHealthy Recipes Says:

    [...] Click here for the full recipe! [...]

  13. Day 149 | Fit 2 Fat 2 Fit Says:

    [...] 5 approximately 450 calories (Approx. 3 hours later) – 6 lettuce wraps from tonight’s recipe with 2 cups of steamed green beans on the [...]

  14. Day 150 | Fit 2 Fat 2 Fit Says:

    [...] 3 approximately 400 calories (Approx. 3 hours later) – 4 wraps worth of ingredients from last night’s recipe, chop up lettuce leaves to make into a salad instead of a wrap. Add additional green and/or [...]

  15. Day 151 | Fit 2 Fat 2 Fit Says:

    [...] 5 approximately 450 calories (Approx. 3 hours later) – 6 wraps using the leftovers from Sunday night’s recipe with 2 cups of steamed cauliflower on the [...]

  16. admin Says:

    Thanks for sharing my recipe. Hope you like it!

  17. Low Sodium Chicken Recipes For Restaurant Says:

    [...] Low Carb Chicken Lettuce Wraps…Just Like In Your Favorite …62 calories, 2g fat, 8g protein, 4g carbs, 1g fiber, 405mg sodium, 2g sugar : FAT FACTS: for 1 P.F. Chang’s Chicken in Low Carb Chicken Lettuce Wraps…Just like In Your Favorite Asian Restaurant | | Healthy RecipesHealthy Recipes Says: … Retrieve Here [...]

  18. Low Carb Chicken Recipes For Restaurant Says:

    [...] Low Carb Chicken Lettuce Wraps…Just Like In Your Favorite …Here’s an easy low carb Asian restaurant favorite to make. You'll love the crunch of the lettuce, the slightly saltiness of the soy sauce and the ever so … Return Document [...]

  19. Anne Murphy Says:

    Made these yesterday for lunch this week. They are DELISH!!!!! I didn’t add sugar to sauce and didn’t miss it. Thanks for posting.

  20. admin Says:

    Thanks so much for the feedback Anne! I’m so happy you enjoy this recipe…

  21. Karen Says:

    This was absolutly delishious!!! My kids even liked it. We have been to PF Changs and this is really close to it, I think your’s is even better, without all that extra sodium. Thanks for the recipe.

  22. admin Says:

    Karen, thanks so much for the amazing feedback. I’m so happy your whole family enjoy this recipe!

  23. Michelle Says:

    Thanks for sharing! This looks delicious. Pinning :)

  24. admin Says:

    Thanks Michelle…Enjoy!!!

  25. Asian Turkey Lettuce Wraps Says:

    [...] Prep time 15 mins Cook time 15 mins Total time 30 mins   Author: adapted from Skinny Kitchen Cuisine: Asian Serves: 16 [...]

  26. admin Says:

    Thanks so much for sharing my recipe for Asian Lettuce Wraps. I’m so happy you liked it! The few small changes you made sound good too!

  27. Dani Ryan Says:

    THIS. LOOKS. AMAZING.

    And it is just what I need after 2 full weeks of eating and drinking. Thanks for sharing!

    And thanks for linking up today! Happy New Year!

  28. admin Says:

    Thanks for hosting such a fun link party…Happy, Healthy New Year Dani!
    cloudywithachanceofwine.com

  29. Meredith Says:

    Just made these for the first time! They were amazing! So similar to what I was craving at Pf Changs, but I am so glad that these are better for you. So easy to make also. Thanks! Love your site.

  30. admin Says:

    That’s such great feedback Meredith! I’m so happy this recipe worked for you. It’s one of my favorites!

  31. Mag Says:

    Amazing!!! Can’t wait to make again. Thanks!!

  32. admin Says:

    Wonderful…Thanks so much for letting me know!

  33. LaLa Says:

    Has anyone tried this recipe with the ground turkey? I’d like to know if the taste is that much different from the chicken considering the sauces may dilute the taste of the turkey. Thanks!

  34. admin Says:

    I’ve made this recipes with ground turkey and it taste delicious. I hope you do too!

  35. Jennifer Says:

    This looks yummy! Please share this in a new Linky Party –Weekend Kitchen Creations at http://www.weekendkitchencreations.blogspot.com. Please join us, share your delicious creation, build more traffic for your blog and get other scrumptious ideas.

  36. admin Says:

    Thanks for the invite Jennifer. I’d love to share this recipe at your link party!

  37. Sherry Says:

    This was AMAZING! I only did a few things different..I can’t have a lot of salt so I used less soy sauce, added garlic to the mixture, used red pepper flakes, and left out peppers cause I do not like them…I could eat 50 of them!!! So very good!!!!! I will make this a million times over!

  38. admin Says:

    Sherry, I love hearing you liked this recipe so much. Thanks for taking the time to let me know!
    With best wishes,
    Nancy

  39. 27 Winning Superbowl Recipes (Low Carb & Gluten Free) Says:

    [...] Chicken Lettuce Wraps [...]

  40. admin Says:

    Melissa, thanks so much for sharing my recipe for chicken lettuce wraps. I love your entire Super Bowl post. Looks so yummy!
    With best wishes,
    Nancy

  41. Lisa H Says:

    This tasted so good! I followed the recipe with 20 oz of ground white meat. I’ll probably use a little less soy sauce next time. The dipping sauce was unnecessary – the wrap itself was full of flavor already. That’s so much, definitely a keeper!

  42. admin Says:

    Thanks Lisa! I’m so delighted you enjoyed these wraps. I make them all the time. I like to serve the sauce on the side since, like you, not everyone wants the extra sauce!
    All the best,
    Nancy

  43. Frank - iblogjuicing.com Says:

    Hi Nancy,
    These chicken lettuce wraps look & sound amazing! I can’t wait to make them, thanks! Frank

  44. admin Says:

    Every time I served them for family and friends, everyone loves them…I hope you do too, Frank!

  45. Frank - iblogjuicing.com Says:

    Hi Nancy, These lettuce wraps were AWESOME! Thank you so much & have a great weekend! Frank

  46. admin Says:

    Fantastic feedback Frank! I always love hearing from you.
    Enjoy your Sunday!
    Nancy

  47. Frank - iblogjuicing.com Says:

    Anytime Nancy! Your recipes are amazing so it’s my pleasure to give you my feedback, I really appreciate you sharing these gems! Frank

  48. admin Says:

    Ahhh…Thanks Frank. It’s no fun for me unless I share them!!!
    With my very best wishes,
    Nancy

  49. Brittany Says:

    These are delicious! Taste is very similar to PF Changs. I love that the Points Plus value is so low. I ate 4 for dinner last night and didn’t feel guilty about it. Sooo tasty.
    Only thing is, the recipe does not make 16 wraps, as stated. I measured 1/3 cup of filling per wrap and I got 8 wraps out of it. No big deal, as I was only feeding myself. But if someone is feeding a crowd, know that you won’t get 16 wraps if using 1/3 cup of filling like stated in the recipe.

  50. admin Says:

    Thanks for the wonderful feedback Brittany! Hmmm…Weird that you only got 8 wraps out of the recipe…Did you use level 1/3 cup not rounded servings?
    With best wishes,
    Nancy

  51. 2013 Healthy Meal Plan: Week 11 « Half Size Me Says:

    [...] Chicken Lettuce Wraps (2PP per serving from Skinny Kitchen) [...]

  52. admin Says:

    Mmm…You choose one of my favorites this week. Enjoy and thanks so much for sharing these chicken lettuce wraps!
    Have a wonderful weekend,
    Nancy

  53. Week 1 meal guide | ashleysfitness Says:

    [...] Dinner: Chicken Lettuce Wrap (http://www.skinnykitchen.com/recipes/chicken-lettuce-wrap-appetizers-just-like-in-your-favorite-asia…) [...]

  54. admin Says:

    Ashley, thank you so much for including my chicken lettuce wraps in your weekly menu! Your menu sounds very healthy.
    Wishing you all the best,
    Nancy

  55. Hanna Says:

    Added diced zucchini and mushrooms to the recipe. Very, very good! My guy loved them. :)

  56. admin Says:

    Thanks for the terrific feedback Hanna! Happy your guy loved them too!
    All the best,
    Nancy

  57. Thai chicken lettuce wraps | year of yes Says:

    [...] I’ve finally found one: Thai chicken lettuce wraps. The below recipe is one I adapted from Skinny Kitchen; feel free to adjust accordingly. (I think bean sprouts would be a great addition… just [...]

  58. admin Says:

    Thank you so much for sharing your Thai chicken lettuce wraps, inspired by my low carb Asian lettuce wraps on my site, Skinny Kitchen. Looks yummy and your photo looks great too!
    Wishing you all the best,
    Nancy

  59. Andrea Says:

    Tried this last week, and it’s wonderful!! So much flavor! Thank you for sharing, this is a keeper at our house.

    Andrea

  60. admin Says:

    I’m so happy you enjoy this recipe. Thanks so much for your wonderful feedback Andrea!
    With my best wishes,
    Nancy

  61. Carole Says:

    Nancy, just letting you know that you are in my Featured Food Blog sidebar for June on Carole’s Chatter. Have a great week.

  62. admin Says:

    Wow Carole…Thank you so much for including me on your Featured Food Blog sidebar for June. It’s so nice of you!!! http://www.caroleschatter.blogspot.co.nz/
    Have a wonderful weekend!
    All the best,
    Nancy

  63. Diane Balch Says:

    I’ve seen wraps like these with beef but chicken is so much healthier. Thanks for sharing these with us on foodie friday.

  64. admin Says:

    Thanks Diane. I’m so happy I share them on your Foodie Friday link party!

  65. Friday Flash Blog Party No. 21 | The Jenny Evolution Says:

    [...] Skinny Kitchen Created Low Carb Chicken Lettuce Wraps [...]

  66. admin Says:

    Wow…Thanks so much Jenny for featuring my Low Carb Chicken Lettuce Wraps! I’m delighted you like them.
    And, thank you for hosting each week. I always look forward to sharing a recipe at Friday Flash Blog!

    With my very best wishes,
    Nancy

  67. Low Carb Chicken Lettuce Wraps | Kathy's Cookbook Says:

    [...] I’ve been looking for a good chicken lettuce wrap recipe and this one sounded the best to me as far as taste, prep time and being lower in sodium than other recipes.    This recipe/photo is from http://www.skinnykitchen.com/recipes/chicken-lettuce-wrap-appetizers-just-like-in-your-favorite-asia…. [...]

  68. admin Says:

    Kathy, thank you so much for sharing this recipe on your site.
    Best of luck to you,
    Nancy

  69. Miz Helen Says:

    Thank you so much for sharing your awesome recipe with Full Plate Thursday. Have a great weekend and hope to see you soon!
    Miz Helen

  70. admin Says:

    Thanks so much for hosting Miz Helen!

  71. What We’ve Been Eating These Days | andihays.net Says:

    [...] Lettuce Wraps – we have added carrots and have even made them without meat before. [...]

  72. admin Says:

    Andi,
    Thanks so much for including my lettuce wraps recipe with the foods you’re eating these days. I’m thrilled you love them!
    Best of luck to you,
    Nancy

  73. Kristin Says:

    This sounds delicious! Pinning to my healthy foods board! Thanks so much for sharing again at Tios and Tricks Tuesday!

  74. admin Says:

    Fantastic…Thanks for pinning it and for hosting such a fun party, Kristin!

  75. Eat Clean Meal Plan Week 2 | Faith.Hope.Fitness. Says:

    [...] Low Cal Lettuce Wraps [...]

  76. admin Says:

    Megan, thanks so much for including my Low Cal Lettuce Wraps!
    All the best to you,
    Nancy

  77. Creative Cooking…Turkey Lettuce Wraps | Cashanamusings...On Life... Says:

    [...] This recipe was one I gave to my book club members as part of our fitness agenda. We are always looking for healthy meals that we can make quite easy, because most of us are busy with work, kids and life. I modified this recipe from Skinny Kitchen. [...]

  78. admin Says:

    Thank you so much for sharing my recipe with a few of your modifications. Your photo looks great!
    With my best wishes,
    Nancy

  79. StacyD Says:

    I made these tonight for my family of 5. I used flour tortilla wraps for the kids while my husband and I had the “low carb” version with the lettuce. We all loved it, and I like that I can modify it for everybody!
    BTW. your website has got me excited about cooking again! I heard about you through the “Half Size Me” podcast. Thanks for your inspiration!

  80. admin Says:

    Stacy, thanks so much for the fantastic feedback. And, I’m so thrilled you found my site from Heather wonderful podcast.
    She does such a great job.

    Have fun skinny cooking!
    All the best,
    Nancy

  81. Julie Says:

    In regards to my previous post…I can figure out the WW points from there. Thanks gain!

  82. admin Says:

    Sounds good Julie.
    Enjoy!

  83. 2014 Healthy Meal Plan: WEEK 7 | Half Size Me Says:

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

  84. 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

  85. Aunt Bee Says:

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

  86. admin Says:

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

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

    […] Low Carb Chicken Lettuce Wraps […]

  88. admin Says:

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

  89. 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!

  90. admin Says:

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

  91. 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.

  92. 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!

  93. Huw Says:

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

  94. admin Says:

    I hope you both thoroughly enjoy them!

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