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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
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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