Teriyaki Chicken Lettuce Wraps (Low Calorie)

These Teriyaki Chicken Lettuce Wraps (Low Calorie) are a delightful and healthy option for lunch or dinner. Perfect for gatherings or meal prep, they offer a tasty, low-calorie alternative that’s rich in protein and packed with flavor. With their crunchy texture and umami sweetness, these wraps stand out as a nutritious choice without sacrificing taste.

Why You’ll Love This Recipe

• Low-Calorie Delight: Each wrap is only 161 calories, making it an excellent choice for those watching their calorie intake.
• High Protein Boost: Loaded with 22 grams of protein per serving, these wraps support muscle health and keep you satiated.
• Quick and Easy Prep: Ready in just 28 minutes, this recipe is perfect for busy weeknights or last-minute meals.
• Flavorful Ingredients: The combination of soy sauce, honey, and fresh ginger creates a mouthwatering teriyaki glaze that elevates the dish.
• Versatile Serving Options: Enjoy these wraps as an appetizer, snack, or main course; they fit seamlessly into any occasion.

Tools and Preparation

To prepare your Teriyaki Chicken Lettuce Wraps effectively, you’ll need some essential kitchen tools. Having the right equipment can make the cooking process smoother and more enjoyable.

Essential Tools and Equipment

• Skillet
• Mixing bowl
• Spatula
• Grater

Importance of Each Tool

• Skillet: Essential for sautéing the chicken evenly and allowing the sauce to thicken perfectly.
• Mixing bowl: Necessary for combining your sauce ingredients before cooking.
• Spatula: Useful for flipping the chicken and ensuring even cooking without sticking.
• Grater: Ideal for quickly preparing fresh ginger to enhance flavor.

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Ingredients

These teriyaki chicken lettuce wraps are crunchy, umami, and sweet. They’re low calorie, great for meal prep, high protein, and dairy-free.

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 Assembly

• 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 bowl. Mix well until everything is thoroughly combined.

Step 2: Cook the Chicken

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

Step 3: Add the Sauce

Pour the prepared sauce into the skillet over the chicken.
1. Cover all pieces well.
2. Lower the heat and let it simmer for another 3-5 minutes until the sauce thickens up nicely.

Step 4: Assemble Your Wraps

Layout your sweet gem lettuce leaves on a plate.
1. Fill each leaf with teriyaki chicken mixture.
2. Top with sesame seeds and sliced green onions.

Enjoy your delicious Teriyaki Chicken Lettuce Wraps (Low Calorie)! These wraps not only satisfy your cravings but also keep your meals light and nutritious.

How to Serve Teriyaki Chicken Lettuce Wraps (Low Calorie)

These teriyaki chicken lettuce wraps are not only delicious but also versatile. You can serve them in various ways to enhance your meal experience and appeal to different taste preferences.

As an Appetizer

• Bite-sized: Serve smaller portions for a delightful starter at gatherings.
• Dipping Sauce: Pair with a side of soy sauce or chili sauce for added flavor.

As a Main Course

• Plate Presentation: Arrange wraps on a large platter for family-style dining.
• Side Salads: Include a fresh cucumber salad or Asian slaw for a balanced meal.

For Meal Prep

• Portion Control: Pack individual servings in airtight containers for easy grab-and-go lunches.
• Flavor Enhancement: Allow the flavors to meld overnight in the fridge for an even tastier option.

At Gatherings

• DIY Wrap Station: Set up a wrapping station where guests can assemble their own lettuce wraps with toppings and sauces.
• Themed Dinner Parties: Incorporate these wraps into an Asian-inspired menu alongside sushi or stir-fried vegetables.

How to Perfect Teriyaki Chicken Lettuce Wraps (Low Calorie)

Creating the perfect teriyaki chicken lettuce wraps is all about technique and fresh ingredients. Here are some tips to elevate your dish.

• Use Fresh Ingredients: Fresh ginger and garlic provide the best flavor; avoid pre-packaged options.
• Choose the Right Lettuce: Sweet gem lettuce offers a sturdy base and crisp texture, perfect for wrapping.
• Cook Chicken Thoroughly: Ensure the chicken is fully cooked and slightly browned for optimal texture.
• Balance the Sauce: Adjust honey or vinegar levels based on your sweetness preference; taste as you go!
• Garnish Wisely: A sprinkle of sesame seeds and sliced green onions adds visual appeal and crunch.
• Experiment with Fillings: Feel free to add shredded carrots or bell peppers for extra color and nutrition.

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

Pairing side dishes with teriyaki chicken lettuce wraps can create a cohesive meal. Here are some excellent options:

1. Cucumber Salad: Refreshing and crunchy, this salad complements the savory wraps perfectly.
2. Edamame Beans: Steamed edamame adds protein and fiber, making it a nutritious side choice.
3. Asian Slaw: A colorful mix of cabbage, carrots, and sesame dressing provides a tasty contrast.
4. Quinoa Pilaf: Lightly seasoned quinoa offers a filling yet healthy grain option alongside your wraps.
5. Roasted Sweet Potatoes: Their natural sweetness pairs well with the umami of the teriyaki chicken.
6. Miso Soup: This warm soup adds depth to your meal while keeping it light and low-calorie.
7. Vegetable Stir-Fry: Quickly sautéed seasonal vegetables can boost nutrition and add variety to your plate.
8. Rice Noodles: Lightly dressed rice noodles provide an alternative carb option that complements the main dish beautifully.

Common Mistakes to Avoid

Many people make common mistakes when preparing Teriyaki Chicken Lettuce Wraps (Low Calorie). Here are some pitfalls to watch out for.

• Using the wrong chicken cut: Always choose boneless, skinless chicken breasts for a leaner option. Other cuts may increase calories and fat content.
• Not marinating long enough: For maximum flavor, let the chicken marinate in the teriyaki sauce mixture for at least 30 minutes. This enhances the taste.
• Overcooking the chicken: Cooking the chicken too long can make it dry. Aim for a slightly golden color and ensure it’s cooked through without being overdone.
• Neglecting fresh ingredients: Fresh ginger and garlic add depth to your teriyaki sauce. Don’t substitute them with dried versions; fresh is best for flavor.
• Skipping toppings: Garnishes like sesame seeds and green onions enhance both flavor and presentation. Don’t skip these; they make a difference!

Storage & Reheating Instructions

Refrigerator Storage

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

Freezing Teriyaki Chicken Lettuce Wraps (Low Calorie)

• Place the teriyaki chicken in a freezer-safe container or bag.
• They can be frozen for up to 2 months. Lettuce should be added fresh when serving.

Reheating Teriyaki Chicken Lettuce Wraps (Low Calorie)

• Oven: Preheat to 350°F (175°C) and heat wrapped in foil for about 10-15 minutes until warmed through.
• Microwave: Heat on medium power in short bursts of 30 seconds, stirring between sessions until heated evenly.
• Stovetop: Use a skillet over medium heat, stirring occasionally until thoroughly heated.

Frequently Asked Questions

Here are some common questions about making Teriyaki Chicken Lettuce Wraps (Low Calorie).

Can I use other meats instead of chicken?

Yes, you can substitute turkey or beef if you prefer. Adjust cooking times as needed based on meat choice.

How do I customize my Teriyaki Chicken Lettuce Wraps (Low Calorie)?

Feel free to add vegetables like bell peppers or carrots for extra crunch and nutrition.

Are these wraps suitable for meal prep?

Absolutely! They are easy to prepare in advance and store well, making them perfect for meal prepping.

What type of lettuce is best for wraps?

Sweet gem lettuce is ideal due to its sturdiness and sweetness. However, romaine or butter lettuce also works well.

Can I make these wraps vegetarian?

Yes! Substitute chicken with tofu or tempeh, and adjust cooking time accordingly.

Final Thoughts

These Teriyaki Chicken Lettuce Wraps (Low Calorie) offer a delightful combination of flavors while being light on calories. They are perfect for lunch or dinner, and their versatility allows you to customize them with your favorite veggies or sauces. Give this recipe a try, and enjoy a healthy yet delicious meal!