Teriyaki Chicken Lettuce Wraps (Low Calorie)

These Teriyaki Chicken Lettuce Wraps (Low Calorie) are a delightful dish that serves as a perfect low-calorie meal option for any occasion. They are not only crunchy and packed with umami flavors, but they also offer a sweet twist that makes them truly irresistible. Ideal for meal prep, these wraps are high in protein and completely dairy-free, making them suitable for various diets and lifestyles.

Why You’ll Love This Recipe

• Flavorful Delight: The combination of teriyaki sauce and fresh ginger creates a mouthwatering taste that’s hard to resist.
• Quick to Prepare: Ready in just 28 minutes, these wraps are perfect for busy weeknight dinners or quick lunches.
• Healthy Option: Low in calories yet high in protein, making it an excellent choice for health-conscious eaters.
• Versatile Dish: These wraps can be enjoyed as appetizers, snacks, or main dishes, fitting perfectly into any meal plan.
• Meal Prep Friendly: Great for preparing in advance; just store the chicken and lettuce separately until ready to serve.

Tools and Preparation

To make your cooking experience smoother, having the right tools is essential. Here’s what you’ll need to prepare these delicious teriyaki chicken lettuce wraps.

Essential Tools and Equipment

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

Importance of Each Tool

• Skillet: A good skillet ensures even cooking of the chicken while allowing the sauce to thicken perfectly.
• Mixing Bowl: Essential for combining all the sauce ingredients without creating a mess.
• Spatula: A sturdy spatula helps flip the chicken easily and evenly during cooking.

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Ingredients

To create your Teriyaki Chicken Lettuce Wraps (Low Calorie), gather the following ingredients:

Chicken Ingredients

• 1 lb boneless skinless chicken breasts (diced)
• 1 tsp olive oil

Sauce Ingredients

• 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)

Wrap Assembly Ingredients

• 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 the soy sauce, water, honey, rice vinegar, sesame oil, cornstarch, grated ginger, and minced garlic in a mixing bowl. Stir until well blended.

Step 2: Cook the Chicken

Heat the olive oil in a skillet over medium-high heat. Add the diced chicken and cook for about 5 minutes on one side. Flip the chicken using a spatula and cook for an additional 3 minutes until it’s slightly browned.

Step 3: Add Sauce to Chicken

Pour the prepared sauce into the skillet over the chicken. Reduce the heat to low and let it simmer for another 3-5 minutes until the sauce thickens nicely.

Step 4: Assemble Your Wraps

Lay out your sweet gem lettuce leaves on a serving platter. Spoon generous amounts of teriyaki chicken into each leaf.

Step 5: Garnish and Serve

Top each wrap with sesame seeds and sliced green onions before serving. Enjoy your healthy snack or meal!

How to Serve Teriyaki Chicken Lettuce Wraps (Low Calorie)

Teriyaki chicken lettuce wraps are a delightful and healthy meal option that can be served in various ways. These wraps are not only perfect for lunch or dinner but also make for a great appetizer at gatherings. Here are some creative serving suggestions to enhance your dining experience.

As an Appetizer

• Serve the wraps on individual plates with toothpicks for easy handling, making them perfect for parties or family gatherings.

With Dipping Sauces

• Pair the wraps with extra soy sauce or a spicy sriracha mayo for added flavor. This enhances the umami taste and adds a kick.

Over a Bed of Rice

• Place the teriyaki chicken over steamed brown rice or cauliflower rice. This adds a hearty component to your meal while keeping it low calorie.

In a Salad Bowl

• Chop any leftover lettuce and mix it with other salad ingredients like cucumbers, carrots, and bell peppers. Top with teriyaki chicken for a refreshing salad option.

For Meal Prep

• Prepare multiple servings and store them in meal prep containers. They can be easily reheated for quick lunches throughout the week.

How to Perfect Teriyaki Chicken Lettuce Wraps (Low Calorie)

Creating the perfect teriyaki chicken lettuce wraps requires attention to detail. Here are some tips to ensure your wraps are flavorful and satisfying.

• Use fresh ingredients: Fresh ginger and garlic will elevate the flavor of your sauce significantly, giving it that authentic taste.
• Choose quality chicken: Opt for boneless skinless chicken breasts that are fresh to ensure tenderness when cooked.
• Adjust sweetness: Feel free to modify the amount of honey based on your personal taste preference; you can use less if you prefer a less sweet flavor.
• Don’t rush cooking: Allow enough time for the sauce to thicken properly in the skillet. This step is key to achieving that rich teriyaki glaze.
• Experiment with toppings: Try adding sliced bell peppers or shredded carrots inside the wraps for extra crunch and nutrition.
• Store leftovers properly: Keep any unused chicken mixture in an airtight container in the fridge to maintain freshness and flavor.

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

Pairing side dishes with your teriyaki chicken lettuce wraps can enhance your meal experience. Here are some delicious options that complement this dish well.

1. Steamed Broccoli: A nutritious side that adds vibrant color and crunch, simply steam until tender.
2. Cucumber Salad: A light and refreshing salad made with sliced cucumbers, rice vinegar, and sesame seeds for a tangy contrast.
3. Quinoa Pilaf: Fluffy quinoa mixed with herbs provides a protein-packed side that pairs beautifully with Asian flavors.
4. Miso Soup: A warm bowl of miso soup can serve as a comforting starter before enjoying your main dish.
5. Roasted Sweet Potatoes: Toss diced sweet potatoes in olive oil and roast until caramelized; their sweetness balances out the savory flavors of the wraps.
6. Pickled Vegetables: Quick-pickled carrots or radishes add acidity and crunch, enhancing the overall meal experience.
7. Edamame: Steamed edamame sprinkled with sea salt offers a fun finger food option packed with protein.
8. Fruit Salad: A light fruit salad with seasonal fruits provides a sweet finish to your meal that’s both refreshing and nutritious.

Common Mistakes to Avoid

Avoiding common mistakes can make your Teriyaki Chicken Lettuce Wraps taste even better!

• Ignoring the sauce thickness: If you don’t let the sauce thicken properly, the wraps can become soggy. Make sure to cook it until it reaches a desirable consistency.
• Overcooking the chicken: Cooking chicken too long can result in dry, tough bites. Use a timer and check for doneness after 8 minutes.
• Choosing the wrong lettuce: Not all lettuce works well for wraps. Sweet gem lettuce is perfect because it’s sturdy and crunchy—avoid using flimsy varieties.
• Skipping the garnishes: Garnishes like sesame seeds and green onions add flavor and visual appeal. Don’t skip them if you want a complete dish.
• Not prepping ahead: Preparing ingredients in advance can save time. Dice your chicken and chop your veggies beforehand for a quicker cooking process.

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Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container.
• They will last in the fridge for up to 3 days.

Freezing Teriyaki Chicken Lettuce Wraps (Low Calorie)

• Place wrapped portions in freezer-safe bags or containers.
• They can be frozen for up to 2 months.

Reheating Teriyaki Chicken Lettuce Wraps (Low Calorie)

• Oven: Preheat to 350°F (175°C). Place wraps on a baking sheet and heat for about 10 minutes or until warm.
• Microwave: Heat on medium power for 1-2 minutes, checking to avoid overheating.
• Stovetop: Warm in a skillet over low heat, stirring gently until heated through.

Frequently Asked Questions

Here are some frequently asked questions about Teriyaki Chicken Lettuce Wraps.

How can I make Teriyaki Chicken Lettuce Wraps (Low Calorie) spicier?

You can add crushed red pepper flakes or sriracha to the sauce for an extra kick. Adjust according to your spice preference!

Can I use turkey instead of chicken?

Absolutely! Ground turkey works wonderfully in this recipe as a leaner alternative while still maintaining great flavor.

What should I serve with Teriyaki Chicken Lettuce Wraps (Low Calorie)?

These wraps pair well with steamed vegetables or a light salad for a balanced meal.

Can I prepare the filling ahead of time?

Yes, you can make the teriyaki chicken filling ahead of time and store it in the fridge. Just assemble with lettuce when ready to serve.

Final Thoughts

These Teriyaki Chicken Lettuce Wraps are not only low calorie but also packed with flavor. Their versatility allows you to customize them with different proteins or toppings based on your preferences. Give this recipe a try and enjoy a deliciously healthy meal option!