Chinese Chicken Lettuce Wraps not only fall into the low-fat, low-carb, category, they also fall in the easy-to-make, delicious-to-eat category.
The making of Chinese Chicken Lettuce Wraps
As the days get warmer, I look for ways to, not only cut down on my "in the kitchen cooking time", but also ways to keep things fresh and light (and bathing suit friendly). These Chinese Chicken Lettuce Wraps fit the bill precisely. Not only do Chinese Chicken Lettuce Wraps fall into the low-fat, low-carb, category, but they also fall into the easy-to-make, delicious-to-eat category.
Why the Lettuce matters!
One of the things I've discovered from eating lettuce wraps is, the lettuce is important. You really can't just use any old lettuce. Iceberg lettuce is too firm and it falls apart when you try to roll the wrap-up. The very top of romaine lettuce can work, right up to the rib...but then you have all those ribs to try and figure out something to do with. The best lettuce? Bibb. Also known as butter lettuce. Or Boston lettuce.
Butter lettuce accomplishes a feat that not many other lettuces can -- it manages to be velvety soft and tender, while also being extremely sturdy.
Sturdy enough to hold up to lettuce wraps without falling apart. And nothing is worse than having your wrap fall apart in your hands and onto your lap.
Frustrating!
The way butter lettuce grows is practically an invitation to put something inside its wide slightly rounded leaves. While it also remains one of my favorite salad lettuces, due to its soft buttery texture, wraps are where it really shines.
Butter lettuce is easy to grow, and I usually have some in the garden from early spring to mid-summer. Given shade and not too hot temperatures, butter lettuce could be grown all summer...but high heat will make it bolt and that makes the leaves bitter. And bitter leaves are, well, bitter. Don't eat bitter leaves. Most supermarkets sell "live" butter lettuce. You can find them in the produce section in a pretty plastic dome...leaves with roots still attached and just enough dirt so you know it's really real!
I've made this recipe simple and tasty. Filled with fresh veggies, lean chicken breast meat that's been lightly marinated (let the chicken marinate while you cut the veggies into a nice julienne); then a quick toss in the wok, add a simple sauce ... put some freshness on top...
And VOILA!
It's a party in your mouth. But not on your hips!
So enjoy these lazy days of summer while cooking up some Chinese Chicken Lettuce Wraps.
Written for two but can easily be doubled, tripled or whatever.
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Chinese Chicken Lettuce Wraps
Ingredients
For the Chicken
- 8 ounces boneless skinless chicken breasts small dice
- 1 tablespoon low-sodium soy
- 1 tablespoon dry sherry
- 1 teaspoon cornstarch
The Vegetables
- 1 teaspoon minced fresh garlic
- 1 teaspoon minced fresh ginger
- ½ of a large red bell pepper julienned and then sliced across into about 2-inch pieces
- 1 large carrot cut into 2-inch pieces and then julienned
- ½ can sliced bamboo shoots rinsed, drained and julienned
- 1 - 2 tablespoons grapeseed or other neutral oil
For the Sauce
- ½ cup Hoisin
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon rice wine vinegar
- 1 teaspoon Sambel Oelek or to taste
- 1 teaspoon black bean sauce
- ½ teaspoon Shirrachi or to taste
- ½ lime juiced
For the Toppings
- 2-3 green onions thinly sliced (green part only)
- ½ cup cilantro leaves
- ¼ cup toasted-salted chopped peanuts or cashews
- Lime wedges
- Cleaned Bibb lettuce or the tops of Romaine lettuce
Instructions
Marinate the chicken.
- In a medium bowl, combine the low-sodium soy sauce, dry sherry, and cornstarch. Add the diced chicken and toss well to coat. Set it aside at room temperature while you prepare the vegetables, sauce, and toppings.
Prepare the vegetables and toppings.
- Mince the garlic and ginger. Cut the red bell pepper and carrot into thin, bite-size strips, then rinse, drain, and julienne the bamboo shoots. Thinly slice the green parts of the onions, pick the cilantro leaves, and chop the nuts. Separate and wash the Bibb lettuce leaves, or use the tender tops of romaine leaves, stopping at the firm rib.
Make the sauce.
- n a small bowl, stir together the hoisin, low-sodium soy sauce, rice wine vinegar, sambal oelek, black bean sauce, Sriracha, and lime juice. Taste and adjust the heat to your liking.
Cook the chicken.
- Heat a small amount of oil in a wok or large sauté pan over medium-high heat. Add the chicken in an even layer and stir-fry until cooked through, about 2 to 3 minutes. Remove it to a bowl, then carefully wipe the wok clean.
Cook the vegetables.
- Add a little more oil to the wok, then add the garlic, ginger, red bell pepper, and carrot. Stir-fry for about 2 minutes, until the vegetables are crisp-tender and fragrant.
Finish the filling.
- Return the chicken to the wok along with the bamboo shoots. Pour in the sauce and toss until everything is evenly coated and hot. Turn off the heat and let the filling sit for about 5 minutes so it is warm, but not too hot for the lettuce leaves.
Serve
- Spoon the filling into one or two Bibb lettuce leaves. Top with green onion, cilantro, and peanuts or cashews, then serve with lime wedges alongside. Fold and eat taco-style.
Elle says
Always in favour of cutting down kitchen time - it's flipping hot in Fl. Looks like a perfect way to go Linda.
LindySez says
Perfect on a hot day...cool and refreshing and light.
Cher says
Looks fabulous, Linda! I always love the sauce, especially!
Dawn @ Words Of Deliciousness says
This is perfect for a warm summer day, sounds delicious. I wanted to let you know also - I love your new blog, it looks lovely!!
LindySez says
Thank you Dawn.
Judy Miranda says
This looks so yummy but I got stopped in my tracks when I looked at the sodium count. My husband must be careful with his sodium intake. Any suggestions on how to reduce it some?
LindySez says
Both the soy, and the black bean sauce are high in sodium. I would cut back on both OR if you have a super low sodium soy, use that instead. I don't have a problem with salt, so I only use the reduced sodium soy, which is still higher than I would like. And do remember that I can only give what my program tells me with my input. I included the marinade ingredients which can be disposed of and only the chicken used, that would also help along with unsalted peanuts or cashews (I used salted in my analysis).
BB says
The coolest part of this dish is the crunch of the veggies and the contrast with the savory heat of the sauce....not mention it's easy on the waist line, only about 400 calories per serving.
LindySez says
Thank you BB...yes, the crunch and the heat go nicely together. And this is delish with a nice crisp Riesling to drink.