Cooking with N8TM: Asian Chicken Lettuce Wraps

Asian Chicken Lettuce Wraps

Chef Heather Vanhorn, Morrison Healthcare, Mayo Clinic Health System

Serves: 6

Dietitian’s Tip: These lettuce wraps come together in minutes, but can be made even faster using leftover chicken. Using lettuce leaves instead of tortillas can save you 200 calories or more. It is also a nice gluten-free alternative to flour tortillas. Use tamari instead of soy sauce and gluten-free teriyaki sauce to make this recipe gluten-free.


1 1/2 pounds boneless, skinless chicken breast, cubed (or 1 1/4 pounds already cooked)

4 1/2 teaspoons peanut oil

1, 8 ounce can water chestnuts, drained

1 tablespoon fresh ginger, minced

2 tablespoons rice vinegar

2 tablespoons reduced sodium teriyaki sauce

1 tablespoon reduced sodium soy sauce

1/2 teaspoon garlic powder

1 1/2 cups shredded carrots

1/2 cup green onions, julienned

12 leaves of lettuce, Boston or Bibb

1/3 cup sliced almonds


Heat 1 tablespoon of oil in a large nonstick skillet on medium-high heat. In a small bowl, whisk the vinegar, teriyaki sauce, soy sauce, garlic powder, red pepper flakes and remaining oil. Add chicken and ginger to the pan and cook for 3 minutes. Add sauce and cook 4-6 minutes longer or until chicken is no longer pink. Stir in water chestnuts and carrots and spoon onto lettuce leaves; sprinkle with green onions and almonds. Fold sides of lettuce over the filling and roll up.

Per serving (2 wraps): Calories 240, Fat 9 g, Saturated fat 1 g, Monounsaturated fat 4 g, Polyunsaturated fat 2 g, Sodium 291 mg, Carbohydrate 11 g, Fiber 3 g, Protein 28 g; Excellent source of Vitamins A, B2, B3, B6, and K, Phosphorus, and Selenium