Teriyaki Chicken Lettuce Wraps (Low Calorie)

These Teriyaki Chicken Lettuce Wraps (Low Calorie) are a delicious and healthy option for any occasion. With their crunchy texture and umami flavor, they are perfect for a quick lunch, light dinner, or even as an appetizer for gatherings. The combination of tender chicken and savory sauce wrapped in fresh lettuce makes this dish stand out. Plus, they are low-calorie, high-protein, and dairy-free, catering to various dietary needs.

Why You’ll Love This Recipe

• Healthy Delight: These wraps are low in calories but high in flavor, making them a guilt-free indulgence.
• Quick to Prepare: With only 15 minutes of prep time, you can whip these up on busy weeknights.
• Meal Prep Friendly: Perfect for meal prepping, these wraps store well and can be easily reheated.
• Customizable: You can add your favorite veggies or swap chicken for another protein to suit your taste.
• Kid-Friendly: Even picky eaters will enjoy these tasty wraps; they’re fun to eat and packed with nutrition.

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Tools and Preparation

To create these Teriyaki Chicken Lettuce Wraps (Low Calorie), you’ll need some essential tools in your kitchen. Having the right equipment makes cooking easier and more enjoyable.

Essential Tools and Equipment

• Skillet
• Mixing bowl
• Spatula
• Measuring cups and spoons

Importance of Each Tool

• Skillet: A good skillet ensures even cooking of the chicken and allows the sauce to thicken properly.
• Mixing bowl: This is essential for combining all the sauce ingredients without spilling.
• Spatula: A sturdy spatula is important for flipping the chicken and serving the wraps smoothly.

Ingredients

For the Chicken Filling

• 1 lb boneless skinless chicken breasts (diced)
• 1 tsp olive oil
• 1/4 cup soy sauce (preferably low sodium)
• 1/4 cup water
• 1 tbsp honey
• 1 tbsp rice vinegar
• 1 tbsp cornstarch
• 1 tsp sesame oil
• 2 tsp fresh ginger (grated)
• 2 cloves of garlic (minced)

For the Wraps

• Sweet gem lettuce
• 1 tsp sesame seeds
• green onion (sliced)

How to Make Teriyaki Chicken Lettuce Wraps (Low Calorie)

Step 1: Prepare the Sauce

Start by combining soy sauce, water, honey, rice vinegar, sesame oil, cornstarch, ginger, and garlic in a mixing bowl. Whisk until smooth.

Step 2: Cook the Chicken

Heat the olive oil in a skillet over medium-high heat.
1. Add in the diced chicken.
2. Cook for 5 minutes on one side until slightly browned.
3. Flip the chicken with a spatula and cook for an additional 3 minutes.

Step 3: Add Sauce to Chicken

Pour the prepared sauce into the skillet over the cooked chicken.
1. Stir to coat all pieces evenly.
2. Lower the heat and cook for another 3-5 minutes until the sauce thickens.

Step 4: Assemble Your Wraps

Lay out your sweet gem lettuce leaves on a serving platter.
1. Spoon generous portions of teriyaki chicken into each leaf.
2. Top with sesame seeds and sliced green onions.

Enjoy your healthy Teriyaki Chicken Lettuce Wraps (Low Calorie) as a satisfying meal or snack!

How to Serve Teriyaki Chicken Lettuce Wraps (Low Calorie)

Teriyaki chicken lettuce wraps are versatile and can be served in various delightful ways. Whether you’re preparing a quick lunch, hosting a dinner, or looking for a fun snack, these wraps can fit any occasion.

As an Appetizer

• Start your meal with these tasty wraps as a light appetizer. They’re easy to make and will impress your guests with their flavor.

With Dipping Sauces

• Serve the wraps alongside soy sauce or a spicy mayo for added flavor. These sauces complement the sweetness of the teriyaki chicken beautifully.

In a Salad Bowl

• For a refreshing twist, chop the lettuce and mix it with the teriyaki chicken in a bowl. Add some cucumbers and carrots for crunch.

As Meal Prep

• Prepare a batch ahead of time for quick lunches throughout the week. Just store the sauce and chicken separately to keep the lettuce crisp.

Topped with Fresh Herbs

• Enhance your wraps by adding fresh herbs like cilantro or mint. This adds an aromatic touch that elevates the dish.

How to Perfect Teriyaki Chicken Lettuce Wraps (Low Calorie)

To achieve perfect teriyaki chicken lettuce wraps, follow these simple tips that will enhance both flavor and presentation.

• Choose Fresh Lettuce: Opt for crisp sweet gem lettuce leaves for the best texture. Fresh leaves provide a satisfying crunch that complements the chicken.

• Cook Chicken Thoroughly: Ensure the chicken is fully cooked before adding the sauce. This guarantees food safety and optimal flavor.

• Adjust Sauce Consistency: If you prefer a thicker sauce, let it simmer longer until it coats the back of a spoon. This enhances the overall taste experience.

• Experiment with Garnishes: Try adding toppings like chopped peanuts or sliced bell peppers to introduce new flavors and textures.

• Serve Immediately: For maximum freshness, serve your wraps soon after assembling them. The lettuce will stay crisp, making each bite enjoyable.

Best Side Dishes for Teriyaki Chicken Lettuce Wraps (Low Calorie)

Pairing side dishes with your teriyaki chicken lettuce wraps can create a balanced meal. Here are some excellent options to consider.

1. Steamed Broccoli: A simple side that adds nutrients without many calories. Steam lightly to maintain its bright color and crunch.

2. Brown Rice: This whole grain is filling and complements the flavors of teriyaki well. Serve it alongside to soak up any extra sauce.

3. Cucumber Salad: A refreshing cucumber salad dressed in rice vinegar can cleanse your palate between bites of savory chicken.

4. Quinoa Salad: Quinoa is packed with protein and makes for a hearty side dish that pairs well with Asian flavors.

5. Miso Soup: Warm miso soup adds depth to your meal while keeping it low calorie. It’s comforting and easy to prepare.

6. Edamame: These protein-rich soybeans are great as finger food and provide a nice contrast in texture alongside your wraps.

7. Roasted Bell Peppers: Sweet roasted bell peppers add color and sweetness, enhancing both presentation and taste.

8. Pickled Vegetables: A small serving of pickled vegetables offers tanginess that balances out the sweetness of teriyaki chicken perfectly.

Common Mistakes to Avoid

When making Teriyaki Chicken Lettuce Wraps (Low Calorie), several common mistakes can affect the outcome. Here are some pitfalls to avoid:

• Skipping the marination: Not allowing the chicken to marinate in the sauce can lead to bland flavors. Take time to let it soak up the delicious teriyaki sauce for at least 30 minutes before cooking.
• Overcooking the chicken: Cooking chicken for too long can make it dry. Keep an eye on it and remove it from heat as soon as it’s no longer pink to maintain its juiciness.
• Using thick lettuce leaves: Choosing the wrong type of lettuce can make wraps hard to handle. Go for sweet gem lettuce, which has tender yet sturdy leaves perfect for wrapping.
• Neglecting garnishes: Forgetting to add toppings like sesame seeds and green onions can take away from the dish’s visual appeal and flavor. Always finish with these for an extra pop.
• Ignoring portion sizes: Filling the wraps too much may cause them to fall apart. Use a moderate amount of chicken and toppings to ensure each wrap is manageable.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftover Teriyaki Chicken Lettuce Wraps in an airtight container.
• They will last for up to 3 days in the refrigerator.

Freezing Teriyaki Chicken Lettuce Wraps (Low Calorie)

• You can freeze cooked chicken separately from the lettuce wraps.
• Store them in freezer-safe bags or containers for up to 2 months.

Reheating Teriyaki Chicken Lettuce Wraps (Low Calorie)

• Oven: Preheat to 350°F (175°C) and bake wrapped chicken for about 10-15 minutes until heated through.
• Microwave: Heat individual portions on high for about 1-2 minutes or until warm.
• Stovetop: Reheat in a skillet over medium heat, stirring occasionally until warmed.

Frequently Asked Questions

Here are some frequently asked questions about Teriyaki Chicken Lettuce Wraps (Low Calorie):

Can I use different proteins for this recipe?

Yes, you can substitute chicken with turkey, tofu, or shrimp for varied flavors and textures.

How many calories are in Teriyaki Chicken Lettuce Wraps (Low Calorie)?

Each wrap contains approximately 161 calories, making them a great option for a low-calorie meal.

What should I serve with lettuce wraps?

These wraps pair well with steamed rice or a light salad to complete your meal.

Can I prep these wraps in advance?

Definitely! You can prepare the filling ahead of time and assemble the wraps just before serving for maximum freshness.

Are Teriyaki Chicken Lettuce Wraps gluten-free?

If you use gluten-free soy sauce, these wraps can easily fit into a gluten-free diet.

Final Thoughts

Teriyaki Chicken Lettuce Wraps (Low Calorie) are not just delicious but also versatile. You can customize them with various proteins and toppings based on your preferences. Try this recipe today and enjoy a healthy meal that satisfies your cravings!