You’ll love the crunch of the lettuce, the slight saltiness of the soy sauce, and the ever so candy richness of the hoisin sauce and ginger, in these tasty wraps. They make an amazing appetizer or mild fundamental course lunch or dinner. I’ve made them skinny by browning the hen with out oil and draining the fats after browning. To chop the sodium, I used reduced-sodium soy sauce and rinsed the water chestnuts in water to take away many of the sodium. The remainder of the substances are largely the identical as a daily recipe. Every wrap has solely 62 energy, 2 grams of fats. Get pleasure from 3 of them for dinner at 186 energy, 6 grams of fats It’s an actual keeper!
Why You’ll Love Low Carb Hen Lettuce Wraps
Low Carb Hen Lettuce Wraps hit the spot for a lot of causes. First, they’re bursting with taste – savory hen, crisp lettuce, and a scrumptious sauce. However in contrast to conventional wraps, they’re low in carbs, making them an ideal possibility for these following a low-carb eating regimen. Plus, they’re fast and simple to make, wholesome, and enjoyable to eat, making them a win for busy weeknight meals.
Components for Low Carb Hen Lettuce Wraps
Wraps
- Protein:
- 1 pound floor hen or floor turkey: That is the bottom of the recipe, offering protein and heartiness. Floor hen is a lean possibility, whereas floor turkey is even decrease in fats. Select whichever most accurately fits your dietary wants and preferences.
- Greens:
- 8 scallions, white and inexperienced half chopped: Scallions add a light oniony taste and a pleasant crunch to the wraps. Each the white and inexperienced elements are used, including a delicate distinction in style and texture.
- 1 (8oz) can water chestnuts, drained, rinsed and chopped high quality: Water chestnuts add a pleasant textural distinction to the dish. They’ve a delicate sweetness and a crisp chew.
- 1 crimson bell pepper, chopped high quality: Crimson bell pepper gives a vibrant shade, a contact of sweetness, and a slight crunch. You may substitute one other shade bell pepper if you happen to desire a distinct taste profile.
- Flavorings:
- ¼ cup reduced-sodium soy sauce: Soy sauce is a key ingredient in lots of Asian recipes, including a salty-umami taste. Diminished-sodium soy sauce is a more healthy possibility for these watching their sodium consumption.
- 2½ tablespoons hoisin sauce: Hoisin sauce is a thick, flavorful sauce made with soybeans, fermented crimson peppers, garlic, and spices. It provides a candy, savory, and barely garlicky style to the dish.
- 1 tablespoon ginger (from a jar) or freshly grated ginger: Ginger provides a warming, pungent taste to the wraps. Freshly grated ginger is good for probably the most intense taste, however pre-jarred ginger is a handy substitute.
- 1 tablespoon water: A contact of water helps to skinny out the sauce and stop it from turning into too thick or sticky.
- Cooking Necessities:
- 2 teaspoons sesame oil: Sesame oil provides a nutty aroma and a delicate toasted sesame taste to the dish.
- 1 giant head butter lettuce, wash, dried and leaves separated: Butter lettuce leaves act because the “wrap” for this low-carb possibility. They’re giant, sturdy, and have a light taste that enhances the opposite substances.
Sauce
- ¼ cup reduced-sodium soy sauce (Tamari for gluten-free): Just like the soy sauce used within the hen combination, this provides a salty and umami base to the sauce. Tamari is a gluten-free soy sauce possibility constituted of soybeans solely.
- 2 tablespoons seasoned rice vinegar or rice vinegar: Rice vinegar provides a tangy acidity that cuts by means of the richness of the opposite substances. Seasoned rice vinegar comes pre-flavored with sugar and salt, whereas common rice vinegar affords a cleaner, barely sweeter profile. Select based mostly in your desire for sweetness and the extra salt you may wish to regulate later.
- 1 tablespoon sugar: Sugar balances the savory and tangy components of the sauce, including a contact of sweetness. You may experiment with totally different sweeteners like honey, erythritol (for a keto-friendly possibility), or perhaps a squirt of stevia relying in your style and dietary wants.
- ½ tablespoon ginger (from a jar) or recent minced ginger: Ginger provides a warming, barely spicy kick to the sauce. Freshly grated ginger affords probably the most intense taste, however pre-jarred ginger gives a handy different.
- 1 teaspoon sesame oil: Sesame oil provides a nutty aroma and a delicate toasted sesame taste that enhances the opposite substances within the sauce.
- ½ teaspoon garlic (from a jar) or recent minced garlic: Garlic provides a pointy, savory observe to the sauce. Freshly minced garlic affords the strongest taste, however jarred garlic is a time-saving possibility.
The way to Make Low Carb Hen Lettuce Wraps
Cooking the Hen:
Brown the Hen: Warmth a big pan over medium-high warmth. Add the bottom hen and prepare dinner, breaking it up with a spoon or spatula, till it is browned all through. This step provides taste and texture to the hen.
Drain the Fats: Pour the cooked hen right into a colander set over the sink to empty any extra fats. This retains the dish lighter and more healthy.
Mince the Hen: As soon as cool sufficient to deal with, switch the hen again to the pan and shred or mince it additional utilizing two forks or a meat masher. This creates a finer texture that is simpler to eat within the lettuce wraps.Including Taste and Greens:
Sauté the Aromatics and Greens: Add the scallions, water chestnuts, and crimson pepper to the pan with the cooked hen. Sauté for a couple of minutes till the scallions and pepper are softened. This step provides aromatics and a little bit of crunch to the filling.Taste Explosion:
Pour within the soy sauce, hoisin sauce, ginger, water, and sesame oil. Stir nicely to mix and let all the things simmer for a couple of minutes. These substances infuse the hen combination with a scrumptious mix of savory, candy, and umami flavors.Mix the Components:
In a separate small bowl, whisk collectively all of the dipping sauce substances: reduced-sodium soy sauce, seasoned rice vinegar or rice vinegar, sugar, ginger, sesame oil, and garlic. Alter the quantity of sugar or ginger to your style desire for a steadiness of candy, tangy, and savory flavors.Wrap it Up:
Wash and dry the butter lettuce leaves. Spoon about ⅓ cup of the hen combination onto a lettuce leaf. You may both roll it up like a standard wrap or take pleasure in it open-faced.Dipping Delight:
Serve the remaining dipping sauce on the aspect. A mild drizzle or dip is all you want, because the sauce is sort of flavorful.Household Type Enjoyable (Optionally available):
For a extra interactive expertise, arrange all of the elements – cooked hen combination, lettuce leaves, and dipping sauce – on particular person plates. This permits everybody to construct their very own wraps and customise them to their liking.By following these steps, you will create scrumptious and satisfying low-carb hen lettuce wraps which are excellent for a fast and wholesome weeknight meal.
Useful Ideas About this Recipe
P.F. Chang’s Hen in Soothing Lettuce Wraps has develop into their signature dish.
Wholesome Profits
Each time a recipe requires browning floor hen, turkey or beef observe this simple step. After browning the meat, pour right into a colander within the sink and drain off the fats. Simply utilizing this straightforward step will reduce the energy and fats means down. It received’t compromise the style both.
This lettuce wrap is an ideal low carb dish.
Purchasing Ideas
To save lots of time. I like to make use of ginger, in a jar, and garlic, in a jar. Each may be discovered within the produce part of the grocery store.
Hoisin sauce may be discovered within the Asian part of most supermarkets.
Serving Tip
If you wish to serve these delectable wraps as the principle course, listed below are the factors:
WW Freestyle SmartPoints for 3 lettuce wraps: 5-Blue
WW SmartPoints for 3 lettuce wraps: 5 Inexperienced
WW Freestyle SmartPoints for 1 lettuce wrap: 2-Blue
WW SmartPoints for 1 lettuce wrap: 2-Inexperienced
| SKINNY FACTS: for 1 lettuce wrap with 1 teaspoon dipping sauce 62 energy, 2g fats, 1g sat.fats, 8g prot, 4g carbs, 1g fiber, 405mg sodium, 2g sugar |
