Teriyaki Chicken Lettuce Wraps (Low Calorie)

These Teriyaki Chicken Lettuce Wraps (Low Calorie) are a perfect blend of crunchy, umami flavors and sweet notes. Ideal for a quick meal prep, they are high in protein while remaining low in calories. Whether you’re hosting a casual get-together or looking for a nutritious snack, these wraps fit seamlessly into any occasion. Their standout qualities include being deliciously satisfying without the guilt.

Why You’ll Love This Recipe

• Quick to Prepare: With just 15 minutes of prep time, you can whip up these wraps in no time.
• Flavorful and Satisfying: The combination of teriyaki sauce and fresh ingredients creates an explosion of taste.
• Healthy Option: Each wrap is low calorie, making it a suitable choice for those watching their diet.
• Versatile Serving: Perfect as an appetizer, lunch, or light dinner; these wraps suit various dining situations.
• Meal Prep Friendly: They store well and can be made ahead of time for easy grab-and-go meals.

Tools and Preparation

To create these delightful teriyaki chicken lettuce wraps, you’ll need a few essential tools. Having the right equipment will make your cooking experience smoother and more enjoyable.

Essential Tools and Equipment

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

Importance of Each Tool

• Skillet: A quality skillet ensures even cooking of your chicken, achieving that perfect golden brown color.
• Mixing bowl: This is essential for combining your sauce ingredients harmoniously before adding them to the chicken.

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Ingredients

To make these tasty 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 Serving

• Sweet gem lettuce
• 1 tsp sesame seeds
• Green onion (sliced)

How to Make Teriyaki Chicken Lettuce Wraps (Low Calorie)

Step 1: Prepare the Sauce Mixture

Start by combining the soy sauce, water, honey, rice vinegar, sesame oil, cornstarch, ginger, and garlic in a bowl. Mix well until all ingredients are fully combined.

Step 2: Cook the Chicken

Heat the olive oil in a skillet over medium-high heat.
* Add in the diced chicken and cook for about 5 minutes on one side.
* Flip the chicken with a spatula and cook for an additional 3 minutes until it’s slightly browned.

Step 3: Add the Sauce

Pour the prepared sauce into the skillet over the cooked chicken.
* Lower the heat and cook for another 3–5 minutes until the sauce thickens and coats the chicken nicely.

Step 4: Assemble Your Wraps

Lay out your sweet gem lettuce leaves on a plate.
* Fill each leaf with a generous portion of teriyaki chicken mixture.

Step 5: Garnish and Serve

Top each wrap with sesame seeds and sliced green onions for added flavor. Enjoy your delicious Teriyaki Chicken Lettuce Wraps!

How to Serve Teriyaki Chicken Lettuce Wraps (Low Calorie)

These teriyaki chicken lettuce wraps make for a delightful meal or snack. Their crunchy texture and savory flavor can be complemented with various sides and toppings to elevate your dining experience.

With Dipping Sauce

• Soy Sauce: A classic pairing, soy sauce adds an extra umami flavor.
• Spicy Mayo: Mix mayonnaise with sriracha for a creamy kick.
• Peanut Sauce: This adds richness and a nutty taste that pairs well with chicken.

As a Light Meal

• Rice or Quinoa: Serve the wraps over a bed of rice or quinoa for added carbs and fiber.
• Soup: A light miso soup can balance the meal beautifully.

For Meal Prep

• Pre-packaged Ingredients: Prepare the chicken and sauce in advance, then pack them separately from the lettuce to maintain freshness.
• Healthy Snacks: These wraps can also be enjoyed as a nutritious snack when you’re on the go.

How to Perfect Teriyaki Chicken Lettuce Wraps (Low Calorie)

To ensure your teriyaki chicken lettuce wraps turn out perfectly every time, consider these helpful tips.

• Bold Flavoring: Use low-sodium soy sauce to keep it flavorful without excess salt.
• Cook Chicken Evenly: Make sure to cook the chicken in a single layer for even browning.
• Make it Crispier: Sear the chicken longer if you prefer a crispy texture before adding the sauce.
• Fresh Ingredients: Use fresh ginger and garlic for maximum flavor impact.
• Chill Before Serving: Letting the cooked chicken cool slightly before serving helps keep the lettuce crisp.

Best Side Dishes for Teriyaki Chicken Lettuce Wraps (Low Calorie)

Pairing side dishes with your teriyaki chicken lettuce wraps can enhance your meal. Here are some great options:

1. Steamed Broccoli: Lightly steamed broccoli adds color and nutrients to your plate.
2. Cauliflower Rice: A low-calorie alternative to traditional rice, it complements the flavors without adding many calories.
3. Cucumber Salad: Refreshing cucumbers tossed in vinegar create a crisp contrast to the warm wraps.
4. Edamame Beans: Steamed edamame provides protein and is easy to prepare.
5. Roasted Sweet Potatoes: A touch of sweetness balances out the savory flavors of the wraps.
6. Carrot Sticks with Hummus: Crunchy carrot sticks dipped in hummus add crunch and healthy fats.

Common Mistakes to Avoid

Many people make simple mistakes when preparing Teriyaki Chicken Lettuce Wraps. Here are some to watch for:

• Using regular soy sauce: Opt for low sodium soy sauce to keep your wraps healthier and reduce the salt content.
• Overcooking the chicken: Cook chicken just until it’s slightly brown and tender. Overcooking can dry it out, making your wraps less enjoyable.
• Not thickening the sauce: Ensure you let the sauce simmer until it thickens. This adds a rich flavor that enhances the wraps.
• Skipping fresh ingredients: Fresh ginger and garlic elevate the taste significantly. Don’t substitute with powders; always use fresh.
• Choosing the wrong lettuce: Sweet gem lettuce is ideal for wrapping. Other types may not hold fillings well or provide the same crunch.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container for up to 3 days.
• Keep chicken separate from lettuce to maintain crispness.

Freezing Teriyaki Chicken Lettuce Wraps (Low Calorie)

• Freeze cooked chicken in an airtight container for up to 2 months.
• It’s best to freeze without the lettuce leaves to preserve their texture.

Reheating Teriyaki Chicken Lettuce Wraps (Low Calorie)

• Oven: Preheat oven to 350°F (175°C). Place chicken in a baking dish, cover with foil, and heat for about 15-20 minutes.
• Microwave: Reheat on medium power in 1-minute intervals until heated through.
• Stovetop: Heat a skillet over medium heat, add a splash of water, and stir chicken until warm.

Frequently Asked Questions

Here are some common questions about Teriyaki Chicken Lettuce Wraps:

Can I use other meats for Teriyaki Chicken Lettuce Wraps (Low Calorie)?

Yes! You can substitute chicken with turkey, beef, or lamb based on your preference.

How do I make my wraps more flavorful?

Adding chopped vegetables like bell peppers or carrots can enhance flavor and texture in your wraps.

Can I make these wraps ahead of time?

Absolutely! Prepare the filling ahead and store it separately from lettuce. Assemble just before serving.

What are good side dishes with Teriyaki Chicken Lettuce Wraps?

Pair your wraps with steamed vegetables or a light salad for a balanced meal.

Final Thoughts

These Teriyaki Chicken Lettuce Wraps are not only delicious but also versatile and low-calorie. Feel free to customize them by adding your favorite veggies or adjusting the sauce sweetness. Give this recipe a try, and enjoy a healthy meal that satisfies!