Teriyaki Chicken Lettuce Wraps (Low Calorie)

These Teriyaki Chicken Lettuce Wraps (Low Calorie) are a delightful dish that combines a crunchy texture with sweet and savory flavors. Perfect for a quick weeknight dinner or a healthy snack, these wraps are low calorie, high in protein, and completely dairy-free. Whether you’re hosting friends or looking for a meal prep option, this recipe stands out for its simplicity and taste.

Why You’ll Love This Recipe

• Healthy and Low Calorie: Each wrap is packed with flavor while keeping your calorie intake in check.
• Quick Preparation: With a total time of just 28 minutes, you can whip up these wraps in no time.
• High Protein Content: The chicken provides a great source of protein, making it ideal for post-workout meals.
• Versatile Ingredients: Easily customize the recipe by adding your favorite veggies or adjusting the sauce to your liking.
• Meal Prep Friendly: These wraps store well, making them perfect for meal prep throughout the week.

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Tools and Preparation

To make these Teriyaki Chicken Lettuce Wraps (Low Calorie), you’ll need some essential tools in your kitchen. Having the right equipment will ensure a smooth cooking process.

Essential Tools and Equipment

• Skillet
• Mixing bowl
• Spatula
• Grater

Importance of Each Tool

• Skillet: A good skillet is key to achieving that perfect sear on the chicken.
• Mixing bowl: A mixing bowl helps you easily combine all the sauce ingredients before cooking.
• Spatula: A spatula is crucial for flipping the chicken without breaking it apart.
• Grater: Using a grater makes it easy to finely shred ginger for maximum flavor.

Ingredients

Here’s what you’ll need to make Teriyaki Chicken Lettuce Wraps (Low Calorie):

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 Serving

• 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 everything until well combined.

Step 2: Cook the Chicken

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

Step 3: Add the Sauce

Pour the prepared sauce into the skillet, ensuring all pieces of chicken are covered.
Lower the heat and let it cook for another 3-5 minutes until the sauce thickens.

Step 4: Assemble Your Wraps

Lay out your sweet gem lettuce leaves and fill them generously with teriyaki chicken.

Step 5: Garnish and Serve

Top each wrap with sesame seeds and sliced green onion before serving. Enjoy your delicious Teriyaki Chicken Lettuce Wraps (Low Calorie)!

How to Serve Teriyaki Chicken Lettuce Wraps (Low Calorie)

Teriyaki chicken lettuce wraps make a delightful meal that can be served in various ways. Here are some creative serving suggestions to enhance your experience with this tasty dish.

Fresh Vegetable Medley

• Serve alongside a mix of cucumbers, bell peppers, and carrots for a refreshing crunch that complements the wraps.

Quinoa Salad

• A light quinoa salad with cherry tomatoes and cucumbers adds fiber and nutrients while keeping the meal low calorie.

Dipping Sauce

• Offer extra teriyaki sauce or a spicy chili sauce on the side for those who enjoy an extra kick of flavor.

Rice Noodles

• Lightly seasoned rice noodles can be served as a bed for the chicken wraps, adding texture and satisfaction.

Fruit Platter

• A colorful fruit platter with slices of pineapple, mango, and berries serves as a sweet contrast to the savory wraps.

How to Perfect Teriyaki Chicken Lettuce Wraps (Low Calorie)

To ensure your teriyaki chicken lettuce wraps turn out perfectly every time, follow these expert tips.

• Choose fresh ingredients: Using fresh ginger and garlic enhances the flavor significantly, making your wraps more aromatic and tasty.
• Adjust sauce thickness: If you prefer a thicker sauce, add more cornstarch mixed with water until you reach your desired consistency.
• Cook chicken properly: Make sure to cook the chicken evenly until it’s slightly browned; this ensures great flavor and texture.
• Use the right lettuce: Sweet gem lettuce is perfect for wraps due to its sturdy leaves that hold up well against fillings.
• Experiment with toppings: Consider adding shredded carrots or chopped cilantro for added freshness and crunch in your wraps.

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

Pairing side dishes with your teriyaki chicken lettuce wraps enhances the meal without adding too many calories. Here are some excellent options to consider.

1. Steamed Broccoli
   A light side that adds vitamins and minerals, steamed broccoli complements the savory flavors of the wraps.

2. Cauliflower Rice
   This low-carb alternative can soak up any extra sauce from your chicken while keeping your meal healthy.

3. Edamame
   These young soybeans provide protein and are fun to pop open as a snack alongside your main dish.

4. Cucumber Salad
   A simple cucumber salad dressed in rice vinegar will add a refreshing crunch that contrasts nicely with the warm chicken.

5. Grilled Asparagus
   Lightly grilled asparagus spears offer a smoky flavor that pairs beautifully with teriyaki sauce.

6. Miso Soup
   This light soup is easy to prepare and provides warmth, making it an excellent addition to your meal.

7. Roasted Sweet Potatoes
   Their natural sweetness balances out the savory flavors of the wraps while being rich in nutrients.

8. Zucchini Noodles
   A fun, low-calorie alternative to pasta that can be drizzled with sesame oil or soy sauce for added taste.

Common Mistakes to Avoid

Making teriyaki chicken lettuce wraps can be simple, but some common mistakes can affect the dish’s flavor and texture.

• Using regular soy sauce: Regular soy sauce can be too salty. Opt for low sodium soy sauce for better flavor balance.
• Overcooking the chicken: Cooking the chicken too long can lead to dryness. Keep an eye on it; aim for a juicy texture.
• Not letting the sauce thicken: If you skip this step, your wraps may be watery. Allow the sauce to simmer until it becomes thick and sticky.
• Skipping fresh ingredients: Fresh ginger and garlic enhance flavor significantly. Don’t substitute with dried versions.
• Choosing the wrong lettuce: Using sturdy lettuce helps hold everything together. Sweet gem lettuce is ideal for these wraps.

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container for up to 3 days.
• Make sure the chicken is cooled before sealing to prevent condensation.

Freezing Teriyaki Chicken Lettuce Wraps (Low Calorie)

• Freeze in a freezer-safe container for up to 3 months.
• Separate layers with parchment paper to prevent sticking.

Reheating Teriyaki Chicken Lettuce Wraps (Low Calorie)

• Oven: Preheat to 350°F (175°C) and heat for about 10-15 minutes until warmed through.
• Microwave: Heat on medium power for about 1-2 minutes, stirring halfway through.
• Stovetop: Reheat in a skillet over medium heat for about 5 minutes, stirring occasionally.

Frequently Asked Questions

Here are some common questions about making teriyaki chicken lettuce wraps.

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

Each serving contains approximately 161 calories, making it a healthy choice.

Can I use other proteins instead of chicken?

Yes! You can substitute with turkey, tofu, or even shrimp for different flavors and textures.

How do I make Teriyaki Chicken Lettuce Wraps gluten-free?

Use a gluten-free soy sauce alternative like tamari to keep this recipe gluten-free.

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

Pair them with a side of steamed vegetables or a light salad for a balanced meal.

Final Thoughts

These teriyaki chicken lettuce wraps are not only low calorie but also versatile and customizable. You can add your favorite vegetables or spices to suit your taste. Try them today for a quick meal that’s bursting with flavor!