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Wednesday, February 9, 2011

Chicken Lettuce Wrap


Ingredients:
  • 1-1/2 pounds boneless skinless chicken breasts, cubed
  • 3 teaspoons sesame 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 chopped green onions
  • Bibb or Boston lettuce leaves
**optional Chow Mein noodles
Directions: Cook chicken any way desired. I use an indoor grill. Cube chicken. Add 2tsp of sesame oil to a frying pan and cook the mushrooms, water chestnuts and ginger for 4-6 minutes on medium-high. Add chicken and cook till chicken is heated through.
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 Chow Mein noodles. If desired, fold sides of lettuce over filling and roll up. Yield: 3-4
Nutrition 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. (This is based off of frying the chicken in 1Tbs of oil rather than grilling it)

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