You’ll love the crunch of the lettuce, the slight 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. Enjoy 3 of them for dinner at 186 calories, 6 grams of fat It’s a real keeper!
Why You’ll Love Low Carb Chicken Lettuce Wraps
Low Carb Chicken Lettuce Wraps hit the spot for many reasons. First, they’re bursting with flavor – savory chicken, crisp lettuce, and a delicious sauce. But unlike traditional wraps, they’re low in carbs, making them a perfect option for those following a low-carb diet. Plus, they’re quick and easy to make, healthy, and fun to eat, making them a win for busy weeknight meals.
Ingredients for Low Carb Chicken Lettuce Wraps
Wraps
- Protein:
- 1 pound ground chicken or ground turkey: This is the base of the recipe, providing protein and heartiness. Ground chicken is a lean option, while ground turkey is even lower in fat. Choose whichever best suits your dietary needs and preferences.
- Vegetables:
- 8 scallions, white and green part chopped: Scallions add a mild oniony flavor and a nice crunch to the wraps. Both the white and green parts are used, adding a subtle difference in taste and texture.
- 1 (8oz) can water chestnuts, drained, rinsed and chopped fine: Water chestnuts add a delightful textural contrast to the dish. They have a subtle sweetness and a crisp bite.
- 1 red bell pepper, chopped fine: Red bell pepper provides a vibrant color, a touch of sweetness, and a slight crunch. You can substitute another color bell pepper if you prefer a different flavor profile.
- Flavorings:
- ¼ cup reduced-sodium soy sauce: Soy sauce is a key ingredient in many Asian recipes, adding a salty-umami flavor. Reduced-sodium soy sauce is a healthier option for those watching their sodium intake.
- 2½ tablespoons hoisin sauce: Hoisin sauce is a thick, flavorful sauce made with soybeans, fermented red peppers, garlic, and spices. It adds a sweet, savory, and slightly garlicky taste to the dish.
- 1 tablespoon ginger (from a jar) or freshly grated ginger: Ginger adds a warming, pungent flavor to the wraps. Freshly grated ginger is ideal for the most intense flavor, but pre-jarred ginger is a convenient substitute.
- 1 tablespoon water: A touch of water helps to thin out the sauce and prevent it from becoming too thick or sticky.
- Cooking Essentials:
- 2 teaspoons sesame oil: Sesame oil adds a nutty aroma and a subtle toasted sesame flavor to the dish.
- 1 large head butter lettuce, wash, dried and leaves separated: Butter lettuce leaves act as the “wrap” for this low-carb option. They are large, sturdy, and have a mild flavor that complements the other ingredients.
Sauce
- ¼ cup reduced-sodium soy sauce (Tamari for gluten-free): Similar to the soy sauce used in the chicken mixture, this adds a salty and umami base to the sauce. Tamari is a gluten-free soy sauce option made from soybeans only.
- 2 tablespoons seasoned rice vinegar or rice vinegar: Rice vinegar adds a tangy acidity that cuts through the richness of the other ingredients. Seasoned rice vinegar comes pre-flavored with sugar and salt, while regular rice vinegar offers a cleaner, slightly sweeter profile. Choose based on your preference for sweetness and the additional salt you might want to adjust later.
- 1 tablespoon sugar: Sugar balances the savory and tangy elements of the sauce, adding a touch of sweetness. You can experiment with different sweeteners like honey, erythritol (for a keto-friendly option), or even a squirt of stevia depending on your taste and dietary needs.
- ½ tablespoon ginger (from a jar) or fresh minced ginger: Ginger adds a warming, slightly spicy kick to the sauce. Freshly grated ginger offers the most intense flavor, but pre-jarred ginger provides a convenient alternative.
- 1 teaspoon sesame oil: Sesame oil adds a nutty aroma and a subtle toasted sesame flavor that complements the other ingredients in the sauce.
- ½ teaspoon garlic (from a jar) or fresh minced garlic: Garlic adds a sharp, savory note to the sauce. Freshly minced garlic offers the strongest flavor, but jarred garlic is a time-saving option.
How to Make Low Carb Chicken Lettuce Wraps
Cooking the Chicken:
Brown the Chicken: Heat a large pan over medium-high heat. Add the ground chicken and cook, breaking it up with a spoon or spatula, until it’s browned throughout. This step adds flavor and texture to the chicken.
Drain the Fat: Pour the cooked chicken into a colander set over the sink to drain any excess fat. This keeps the dish lighter and healthier.
Mince the Chicken: Once cool enough to handle, transfer the chicken back to the pan and shred or mince it further using two forks or a meat masher. This creates a finer texture that’s easier to eat in the lettuce wraps.Adding Flavor and Vegetables:
Sauté the Aromatics and Vegetables: Add the scallions, water chestnuts, and red pepper to the pan with the cooked chicken. Sauté for a few minutes until the scallions and pepper are softened. This step adds aromatics and a bit of crunch to the filling.Flavor Explosion:
Pour in the soy sauce, hoisin sauce, ginger, water, and sesame oil. Stir well to combine and let everything simmer for a few minutes. These ingredients infuse the chicken mixture with a delicious blend of savory, sweet, and umami flavors.Combine the Ingredients:
In a separate small bowl, whisk together all the dipping sauce ingredients: reduced-sodium soy sauce, seasoned rice vinegar or rice vinegar, sugar, ginger, sesame oil, and garlic. Adjust the amount of sugar or ginger to your taste preference for a balance of sweet, tangy, and savory flavors.Wrap it Up:
Wash and dry the butter lettuce leaves. Spoon about ⅓ cup of the chicken mixture onto a lettuce leaf. You can either roll it up like a traditional wrap or enjoy it open-faced.Dipping Delight:
Serve the remaining dipping sauce on the side. A gentle drizzle or dip is all you need, as the sauce is quite flavorful.Family Style Fun (Optional):
For a more interactive experience, set up all the components – cooked chicken mixture, lettuce leaves, and dipping sauce – on individual plates. This allows everyone to build their own wraps and customize them to their liking.By following these steps, you’ll create delicious and satisfying low-carb chicken lettuce wraps that are perfect for a quick and healthy weeknight meal.
Helpful Tips About this Recipe
P.F. Chang’s Chicken in Soothing Lettuce Wraps has become their signature dish.
Healthy Benefits
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 the main course, here are the points:
WW Freestyle SmartPoints for 3 lettuce wraps: 5-Blue
WW SmartPoints for 3 lettuce wraps: 5 Green
WW Freestyle SmartPoints for 1 lettuce wrap: 2-Blue
WW SmartPoints for 1 lettuce wrap: 2-Green
| 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 |
