Teriyaki Chicken Lettuce Wraps (Low Calorie)

These Teriyaki Chicken Lettuce Wraps (Low Calorie) are a delightful blend of crunchy texture and savory flavor. Perfect for meal prep or as a quick weeknight dinner, this recipe is not only low in calories but also high in protein and completely dairy-free. With their fresh ingredients and vibrant taste, these wraps make an excellent choice for lunch, dinner, or even a party appetizer. Enjoy the sweetness of teriyaki sauce with a healthy twist!

Why You’ll Love This Recipe

• Quick to Prepare: This recipe takes only 28 minutes from start to finish, making it ideal for busy weeknights.
• Healthy Option: Packed with lean chicken and fresh veggies, these wraps are low in calories without sacrificing flavor.
• Versatile Serving: Great as an appetizer, lunch, or light dinner, these wraps fit seamlessly into any occasion.
• Meal Prep Friendly: Make a batch ahead of time and store them for quick meals throughout the week.
• Customizable: Feel free to add your favorite vegetables or adjust the sauce to suit your taste.

Tools and Preparation

To prepare your Teriyaki Chicken Lettuce Wraps (Low Calorie), gather a few essential kitchen tools. Having the right equipment on hand will make cooking easier and more enjoyable.

Essential Tools and Equipment

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

Importance of Each Tool

• Skillet: A good quality skillet is crucial for evenly cooking the chicken and achieving that perfect sear.
• Mixing Bowl: This allows you to easily combine all the sauce ingredients without making a mess.
• Spatula: A sturdy spatula helps flip the chicken smoothly while cooking, preventing it from breaking apart.

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Ingredients

For these delicious Teriyaki Chicken Lettuce Wraps (Low Calorie), 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 the Wraps

• Sweet gem lettuce leaves
• 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 mixing bowl. Whisk until well combined.

Step 2: Cook the Chicken

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

Step 3: Add Sauce and Simmer

Pour the prepared sauce into the skillet over the cooked chicken. Lower the heat and let it simmer for another 3-5 minutes until the sauce thickens up nicely.

Step 4: Assemble Your Wraps

Lay out sweet gem lettuce leaves on a plate. Fill each leaf generously with teriyaki chicken mixture.

Step 5: Garnish and Serve

Top your wraps with sesame seeds and sliced green onion for added flavor and crunch. Enjoy your Teriyaki Chicken Lettuce Wraps (Low Calorie)!

How to Serve Teriyaki Chicken Lettuce Wraps (Low Calorie)

These teriyaki chicken lettuce wraps are not only delicious but also versatile in their serving options. You can easily adapt them to fit various occasions, whether they are for a casual meal or a more festive gathering.

For a Light Lunch

• Serve the wraps with a side of fresh fruit salad for a refreshing complement.
• Pair with a light Asian-inspired cucumber salad for added crunch and flavor.

As Appetizers

• Cut the wraps into bite-sized pieces for easy sharing at parties or gatherings.
• Present on a platter with dipping sauces like extra soy sauce or sweet chili sauce for added variety.

For Family Dinner

• Serve alongside steamed vegetables like broccoli or snap peas to enhance nutrition.
• Incorporate brown rice or quinoa on the side for those who prefer heartier options.

Meal Prep Idea

• Prepare the chicken filling ahead of time and store in airtight containers. Assemble wraps fresh when ready to eat.
• Use sturdy lettuce leaves like romaine to prevent wilting if preparing in advance.

How to Perfect Teriyaki Chicken Lettuce Wraps (Low Calorie)

To elevate your teriyaki chicken lettuce wraps, consider these simple tips that will enhance both flavor and presentation.

• Choose Fresh Ingredients – Always use the freshest vegetables and herbs to maximize taste and nutrition.
• Marinate Chicken – Let the diced chicken marinate in the sauce for at least 30 minutes before cooking for deeper flavor.
• Adjust Sweetness – Modify the amount of honey based on your preference; less honey means fewer calories.
• Experiment with Toppings – Add shredded carrots, bell peppers, or avocado for added texture and nutrients.
• Use Different Lettuce Varieties – Try butter lettuce or iceberg for unique flavors and textures in your wraps.

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 great options to consider:

1. Steamed Broccoli – Bright green florets provide a nutritious balance, steamed lightly to retain crunch.
2. Cucumber Salad – A cool, refreshing dish made with sliced cucumbers tossed in rice vinegar and sesame oil.
3. Quinoa Salad – Flavorful quinoa mixed with diced veggies and a light dressing makes a hearty addition.
4. Edamame Beans – Simple boiled edamame sprinkled with sea salt offers protein without many calories.
5. Roasted Sweet Potatoes – Sweet potatoes roasted until crispy add sweetness that complements the savory chicken.
6. Miso Soup – A light miso soup adds warmth and umami flavors that pair well with the wraps.
7. Cauliflower Rice – A low-calorie alternative to traditional rice that can be flavored with soy sauce and ginger.
8. Asian Slaw – Shredded cabbage mixed with carrots and dressed lightly offers a crunchy side that’s full of nutrients.

Common Mistakes to Avoid

Avoiding common mistakes will ensure your Teriyaki Chicken Lettuce Wraps (Low Calorie) turn out perfectly every time. Here are some pitfalls to watch out for:

• Skipping the Marinade: Not allowing the chicken to marinate in the sauce can lead to bland flavor. Always marinate for at least 15 minutes for the best taste.

• Overcooking the Chicken: Cooking chicken too long can make it dry and tough. Cook just until it’s no longer pink and tender.

• Using Regular Soy Sauce: Regular soy sauce can be too salty and overpowering. Opt for low-sodium soy sauce to enhance flavors without excess saltiness.

• Ignoring Fresh Ingredients: Using stale or dried ginger and garlic reduces the freshness of your wraps. Always use fresh ingredients for maximum flavor.

• Not Preparing Lettuce Properly: If lettuce leaves are torn or wilted, they won’t hold the filling well. Choose fresh, sturdy leaves like sweet gem lettuce for a great wrap.

Storage & Reheating Instructions

Refrigerator Storage

• Store any leftover wraps in an airtight container.
• They will stay fresh in the fridge for up to 3 days.

Freezing Teriyaki Chicken Lettuce Wraps (Low Calorie)

• Wrap individual portions tightly in plastic wrap or foil.
• Place them in a freezer-safe bag, and they can be frozen for up to a month.

Reheating Teriyaki Chicken Lettuce Wraps (Low Calorie)

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

Frequently Asked Questions

Here are some common questions about making Teriyaki Chicken Lettuce Wraps (Low Calorie):

Can I use turkey instead of chicken?

Yes, turkey works well as a lean alternative and will still deliver delicious flavor in your wraps.

How can I make these wraps spicier?

Add some crushed red pepper flakes or diced jalapeños to the chicken mixture before cooking for an extra kick.

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

Absolutely! These wraps are perfect for meal prep. Just store the filling separately from the lettuce leaves until you’re ready to eat.

What other vegetables can I add?

Feel free to include chopped bell peppers, shredded carrots, or sliced cucumbers to add more crunch and nutrition.

Final Thoughts

These Teriyaki Chicken Lettuce Wraps (Low Calorie) are not only flavorful but also versatile. You can easily customize them with your favorite veggies or sauces. Perfect for meal prep, they make a healthy snack or dinner option that everyone will love!