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Рецепт Low Carb Chicken Lettuce Wraps…Just like In Your Favorite Asian Restaurant
Add a photoIt’s Chinese New Year…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 sweet richness of the hoisin sauce and ginger, in these tasty wraps. This dish is great as a appetizer or light main course lunch or dinner. I’ve made these 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. One of these tantalizing wraps now has 62 calories, 2 grams of fat and 2 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!
Ингредиенты
- Ingredients
- 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
- Dipping Sauce Ingredients
- 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
Инструкции
- 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.
- 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.
- In a small bowl, add all the dipping sauce ingredients and mix well.
- To assemble each chicken wrap: Spoon â 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. Youâll 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.
- 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.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 69g | |
| Recipe makes 16 servings | |
| Calories 93 | |
| Calories from Fat 30 | 32% |
| Total Fat 3.4g | 4% |
| Saturated Fat 0.81g | 3% |
| Trans Fat 0.02g | |
| Cholesterol 24mg | 8% |
| Sodium 509mg | 21% |
| Potassium 259mg | 7% |
| Total Carbs 9.39g | 3% |
| Dietary Fiber 0.5g | 2% |
| Sugars 2.05g | 1% |
| Protein 6.24g | 10% |
Комментарии
25 января 2012Wow only 2 points that fantastic nice one this is a keeper! Added to Google +1!1 reply
25 января 2012Weight Watchers (old points) 1
Weight Watchers POINTS PLUS 2
SKINNY FACTS: for one lettuce wrap with 1 teaspoon dipping sauce
62 calories, 2g fat, 8g protein, 4g carbs, 1g fiber, 405mg sodium, 2g sugar
