Main DishesJuly 01, 2013
Calories
161
Sodium
797mg
33% DV
Fat
9g
15% DV
Protein
6g
12% DV
Carbs
17g
5% DV
Fiber
3g
14% DV
Chicken & Tofu Lettuce Wraps
32
Delicious and low-carb, low-fat meal that is super easy to make and packed with lots of veggies!! Can be made without the chicken using tofu for a vegetarian option!!
6
3 T vegetable or olive oil
3 boneless skinless chicken breasts
1 pkg extra firm tofu (optional)
1 can water chestnuts chopped
1 C. minced mushrooms
1 C. minced carrots
3 Tbs. chopped onions
1 tsp. minced garlic
6-8 leaves iceberg lettuce
Special Sauce:
1/4 C. sugar
1/2 C. water
2 Tbs. soy sauce
2 Tbs. rice wine vinegar
2 Tbs. ketchup
1 Tbs. lemon juice
1/8 tsp. sesame oil
1 Tbs. hot mustard
2 tsp. water
1 -2 tsp. garlic and red chile paste
Stir Fry Sauce:
2 Tbs. soy sauce
2 Tbs. brown sugar
1/2 tsp. rice wine vinegar
3 boneless skinless chicken breasts
1 pkg extra firm tofu (optional)
1 can water chestnuts chopped
1 C. minced mushrooms
1 C. minced carrots
3 Tbs. chopped onions
1 tsp. minced garlic
6-8 leaves iceberg lettuce
Special Sauce:
1/4 C. sugar
1/2 C. water
2 Tbs. soy sauce
2 Tbs. rice wine vinegar
2 Tbs. ketchup
1 Tbs. lemon juice
1/8 tsp. sesame oil
1 Tbs. hot mustard
2 tsp. water
1 -2 tsp. garlic and red chile paste
Stir Fry Sauce:
2 Tbs. soy sauce
2 Tbs. brown sugar
1/2 tsp. rice wine vinegar
First make the special sauce by dissolving the sugar in water. Add soy sauce, rice wine vinegar, ketchup, lemon juice and sesame oil. Mix well and refrigerate until ready to serve.
Set aside hot mustard and garlic chili sauce to add to the special sauce mixture when pour over the wraps, this will help customize your favorite flavor and heat setting, I am a wimp when it comes to spicy foods so I steer clear of adding any hot mustard!!
Prepare the stir fry sauce by mixing the soy sauce, brown sugar, and rice vinegar together.
Now for the important part!! Heat oil in a wok or large frying pan. Saute chicken breasts for 4 to 5 minutes per side.
Remove chicken from the pan and cool.
As chicken cools mince water chestnuts, mushrooms, onions and carrots. Also, cut up the tofu if using, I like to do small chunks so my husband doesn't notice it in there. Once cool, mince chicken.
With the pan still on high heat, add a T. of vegetable oil. Add chicken, garlic, onions, water chestnuts, carrots, mushrooms and tofu to the pan. Add the stir fry sauce to the pan and saute the mixture for a couple minutes then serve in the lettuce cups.
Top with the special sauce.
Nutritions
Calories
161
Sodium
797mg
33% DV
Fat
9g
15% DV
Protein
6g
12% DV
Carbs
17g
5% DV
Fiber
3g
14% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat6g32%
Polysaturated Fat1g6%
Monosaturated Fat2g13%
Cholesterol10mg3%
Sodium797mg33%
Potassium346mg9%
Protein6g12%
% DAILY VALUE*
Total Carbohydrate
Fiber3g14%
Sugar9g18%
Vitamin A7300IU146%
Vitamin B60.8000000000000002mg40%
Vitamin C7mg12%
Calcium47mg4%
Iron1mg9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.