Teriyaki Chicken Lettuce Wraps (Low Calorie)

These Teriyaki Chicken Lettuce Wraps (Low Calorie) are the perfect solution for a light and flavorful meal. With their crispy lettuce and savory chicken filling, they make an excellent choice for lunch, dinner, or even as a fun appetizer for gatherings. Enjoying these wraps means indulging in a dish that is not only delicious but also low in calories, high in protein, and great for meal prep.

Why You’ll Love This Recipe

• Healthy Option: These wraps are low calorie and high in protein, making them ideal for anyone looking to maintain a healthy diet.
• Quick to Prepare: With just 15 minutes of prep time and 13 minutes of cooking, you’ll have a tasty meal ready in under 30 minutes.
• Versatile Serving: Perfect for various occasions—whether it’s a casual family dinner or a party appetizer, these wraps fit right in.
• Flavor-Packed: The sweet and savory teriyaki sauce combined with fresh ingredients creates a delightful taste experience.
• Meal Prep Friendly: Make a batch ahead of time and enjoy them throughout the week; they store well and are easy to reheat.

Tools and Preparation

Before you start cooking, gather all necessary tools to make the process smooth. Having the right equipment makes preparing your Teriyaki Chicken Lettuce Wraps (Low Calorie) easier and more enjoyable.

Essential Tools and Equipment

• Skillet
• Mixing bowl
• Spatula
• Measuring cups
• Grater

Importance of Each Tool

• Skillet: A good skillet ensures even cooking of the chicken and allows the sauce to thicken properly.
• Mixing bowl: Necessary for combining ingredients efficiently before adding them to the skillet.
• Spatula: Helps flip the chicken easily without breaking it apart, ensuring it cooks evenly.

REMEMBER

WANT TO SAVE THIS RECIPE? CLICK BELOW AND PIN IT

PIN

Ingredients

To create your delicious Teriyaki Chicken Lettuce Wraps, gather the following 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 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 combined.

Step 2: Cook the Chicken

Now, heat the olive oil in a skillet over medium-high heat. Add in chicken:
1. Cook for 5 minutes on one side until slightly brown.
2. 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:
1. Ensure all chicken pieces are covered with sauce.
2. Lower the heat and cook for another 3-5 minutes until the sauce thickens up.

Step 4: Assemble Your Wraps

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

Enjoy your homemade Teriyaki Chicken Lettuce Wraps as a nutritious meal or snack!

How to Serve Teriyaki Chicken Lettuce Wraps (Low Calorie)

These teriyaki chicken lettuce wraps are versatile and can be served in various ways to enhance your dining experience. Here are some delicious serving suggestions to make the most out of your meal.

As a Light Appetizer

• Serve each lettuce wrap on a platter for an inviting presentation. They make a great starter for gatherings or family dinners.

With a Fresh Salad

• Pair your wraps with a side salad made from mixed greens, cucumbers, and cherry tomatoes. The freshness complements the savory flavors of the chicken.

Accompanied by Rice

• Serve the wraps alongside steamed rice or cauliflower rice for a more filling meal. This adds texture and balances the low-calorie aspect with some carbs.

With Dipping Sauces

• Offer additional sauces like sriracha or hoisin on the side for those who enjoy an extra kick of flavor. Guests can customize their wraps according to their taste preferences.

As Meal Prep Lunches

• Prepare these wraps in advance and pack them in meal prep containers. They are perfect for healthy lunches throughout the week!

How to Perfect Teriyaki Chicken Lettuce Wraps (Low Calorie)

Creating the perfect teriyaki chicken lettuce wraps is easy with a few simple tips. Follow these suggestions to elevate your dish.

• Use fresh ingredients: Always choose fresh vegetables and herbs for maximum flavor and nutrition.
• Adjust sweetness: Modify the amount of honey based on your taste preference; add more for sweetness or reduce for less.
• Cook chicken properly: Ensure the chicken is cooked through but not overcooked to maintain its juiciness.
• Experiment with toppings: Try different toppings like shredded carrots or cucumber slices for added crunch.
• Make it spicy: Add chili flakes or sliced jalapeños if you enjoy some heat in your wraps.
• Customize the sauce: Feel free to tweak the sauce ingredients; try adding orange juice for a fruity twist!

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

Complementing your teriyaki chicken lettuce wraps with side dishes can create a balanced meal. Here are some fantastic side options.

1. Steamed Broccoli: A nutritious option that adds vibrant color and crunch, easily steamed in minutes.
2. Quinoa Salad: A protein-packed salad made with quinoa, diced veggies, and a light vinaigrette dressing.
3. Cucumber Slaw: Refreshing cucumber slaw with sesame oil adds a crispy texture and subtle flavor contrast.
4. Edamame Beans: Lightly salted edamame serves as a healthy protein-rich snack that pairs well with Asian flavors.
5. Sweet Potato Fries: Baked sweet potato fries offer a sweet and savory balance alongside your wraps.
6. Miso Soup: A warm bowl of miso soup provides comforting flavors that complement the freshness of the wraps.
7. Roasted Brussels Sprouts: Crispy roasted Brussels sprouts seasoned lightly make an excellent fiber-rich addition.
8. Fruit Salad: A refreshing fruit salad can cleanse the palate, providing sweetness after savory bites of chicken wraps.

Common Mistakes to Avoid

When making Teriyaki Chicken Lettuce Wraps, it’s easy to overlook a few key steps that can affect the outcome. Here are some common mistakes and how to avoid them.

• Skipping the marinade: Not letting the chicken marinate can lead to less flavor. Take at least 15 minutes to allow the chicken to soak up the sauce before cooking.
• Overcooking the chicken: Cooking chicken for too long can make it dry and tough. Aim for a golden brown color and a juicy texture by monitoring cooking times closely.
• Using regular soy sauce: Regular soy sauce can be too salty and overpowering. Opting for low-sodium soy sauce enhances flavor without excessive saltiness.
• Not preparing lettuce properly: Using damaged or wilted lettuce leaves can ruin your wraps. Choose fresh, crisp sweet gem lettuce for the best crunch and presentation.
• Ignoring garnishes: Skipping sesame seeds or green onions reduces visual appeal and flavor. Garnish generously for an enhanced taste and beautiful presentation.

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container for up to 3 days.
• Keep the chicken separate from the lettuce leaves until ready to serve.

Freezing Teriyaki Chicken Lettuce Wraps (Low Calorie)

• Freeze the cooked chicken in a freezer-safe bag for up to 2 months.
• For best results, don’t freeze the lettuce; add fresh when ready to serve.

Reheating Teriyaki Chicken Lettuce Wraps (Low Calorie)

• Oven: Preheat the oven to 350°F (175°C) and bake wrapped chicken in foil for about 15 minutes or until heated through.
• Microwave: Heat on medium power in short intervals (30 seconds) until warm, stirring occasionally.
• Stovetop: Warm in a skillet over medium heat, stirring frequently until heated through.

Frequently Asked Questions

Here are some common questions about Teriyaki Chicken Lettuce Wraps.

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

You can easily customize these wraps by adding other vegetables like bell peppers, carrots, or cucumbers. Feel free to experiment with different sauces too!

Can I use turkey instead of chicken?

Yes! Turkey is a great alternative that works well with teriyaki flavors while keeping it lean and protein-rich.

Are Teriyaki Chicken Lettuce Wraps (Low Calorie) suitable for meal prep?

Absolutely! They are perfect for meal prep since they store well and reheat easily without losing flavor.

How do I make this recipe vegetarian?

To make a vegetarian version, substitute chicken with tofu or tempeh, adjusting cooking times accordingly.

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

These wraps pair nicely with steamed rice or quinoa for a balanced meal. You could also serve them alongside a fresh salad.

Final Thoughts

Teriyaki Chicken Lettuce Wraps are an exciting dish that’s both flavorful and healthy. They are versatile enough for any occasion, whether as an appetizer or a light meal. Feel free to customize them with your favorite veggies or sauces for added flair!