[blindweightwatcher] Chicken Lettuce Wraps
- From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
- To: <blindweightwatcher@xxxxxxxxxxxxx>
- Date: Sat, 21 Feb 2009 12:42:56 -0600
Chicken Lettuce Wraps
Serves 2; 2 wraps per serving
To turn this dish into an entree, omit the lettuce leaves and serve the
chicken over steamed brown rice.
Try the leftover sweet chili sauce in Thai dishes or add a bit to
dipping sauces.
1 teaspoon toasted sesame oil
3 ounces chicken tenders, all visible fat discarded, finely diced
2 medium green onions, finely chopped
1/2 small red bell pepper, finely chopped
2 medium button mushrooms, finely chopped
1/2 cup packaged shredded cabbage and carrot coleslaw mix
1 teaspoon grated peeled gingerroot
1 medium garlic clove, minced
1 teaspoon sweet chili sauce or 1/4 teaspoon crushed red pepper flakes
1 teaspoon soy sauce (lowest sodium available)
1 teaspoon plain rice vinegar
4 large lettuce leaves, such as romaine, Boston, or iceberg, carefully
removed and kept whole
In a small nonstick skillet, heat the oil over medium-high heat,
swirling to coat the bottom. Cook the chicken for 3 to 4 minutes, or
until golden on the outside and no longer pink on the inside, stirring
frequently. Transfer to a plate.
In the same skillet, cook the green onions, bell pepper, mushrooms, and
coleslaw mix for about 4 minutes, or until the bell pepper is tender,
stirring frequently. Stir in the cooked chicken. Add the soy sauce and
rice vinegar. Cook for 45 seconds to 1 minute, stirring frequently.
Remove from heat.
Put the lettuce leaves on a flat surface. Spoon about 1/4 cup mixture
down the center of each leaf. Roll up tightly, jelly-roll style.
Exchanges/Choices: 1 vegetable, 1 lean meat, 1/2 fat
Calories 192 Calories from Fat 30 Total Fat 3.5 g Saturated Fat 0.6 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 1.3 g Cholesterol 25 mg Sodium 170 mg Total
Carbohydrate 6 g
Dietary Fiber 2g Sugars 1g Protein 11 g
Source : From "Diabetes & Heart Healthy Meals for Two" via The
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