Asian Chicken-Brown Rice Lettuce Wraps

Dairy Free
Health score
12%
Asian Chicken-Brown Rice Lettuce Wraps
42 min.
5
287kcal

Suggestions


Looking for a delicious, healthy, and easy-to-make meal that’s perfect for lunch or dinner? These Asian Chicken-Brown Rice Lettuce Wraps are a fantastic choice! With a flavorful combination of lean ground chicken, water chestnuts, and fresh vegetables, wrapped in crisp iceberg lettuce, this dish is as satisfying as it is nutritious. It’s a perfect balance of savory, tangy, and a hint of sweetness, making it an exciting main dish to serve at any meal.

Not only is this recipe dairy-free, but it’s also low in calories, with each serving containing only 287 kcal, making it a great option for those watching their calorie intake. The combination of brown rice, chicken, and a savory soy sauce-peanut sauce mixture provides the perfect balance of protein, healthy fats, and carbs, ensuring you stay full and energized. The quick preparation time of just 42 minutes makes it ideal for busy weeknights, and the wraps can easily be customized to your liking, whether you want extra veggies or a bit more sauce for dipping!

These Asian Chicken-Brown Rice Lettuce Wraps are not just a meal; they are a celebration of fresh ingredients, delicious flavors, and healthy eating. They’re also fun to eat, offering a unique way to enjoy your favorite Asian-inspired dishes in a lighter, more refreshing way. Perfect for a family dinner or to impress guests, this dish will undoubtedly become a new favorite in your cooking repertoire!

Ingredients

  • ounce water chestnuts drained sliced chopped canned
  • teaspoon canola oil 
  • teaspoons sesame oil dark
  • tablespoon ginger fresh grated peeled
  • tablespoon garlic minced
  • cup spring onion chopped
  • pound ground chicken 
  • teaspoons hoisin sauce 
  • 15 large inner leaves iceberg lettuce crisp
  • 0.5 cup quick-cooking brown rice instant uncooked
  • tablespoon juice of lime 
  • 0.3 cup soy sauce low-sodium
  • tablespoons satay sauce (such as House of Tsang)
  • 0.5 cup bell pepper red chopped ()

Equipment

  • frying pan
  • whisk

Directions

  1. Cook rice according to package directions, omitting salt and fat.
  2. Spread evenly on jelly-roll pan, and refrigerate until chilled.
  3. Combine soy sauce and next 4 ingredients, stirring with a whisk; set aside.
  4. While rice chills, heat canola oil in a large nonstick skillet over medium heat.
  5. Add chicken and next 3 ingredients; cook 10 to 12 minutes or until chicken is done. Stir in water chestnuts.
  6. To assemble, spoon about 2 tablespoons chilled rice into each lettuce leaf; top each with 1/4 cup chicken mixture.
  7. Roll up.
  8. Serve lettuce rolls with reserved soy sauce mixture and peanut sauce.

Nutrition Facts

Calories287kcal
Protein27.75%
Fat37.91%
Carbs34.34%

Properties

Glycemic Index
28.2
Glycemic Load
0.81
Inflammation Score
-7
Nutrition Score
16.676086778226%

Flavonoids

Eriodictyol
0.07mg
Hesperetin
0.27mg
Naringenin
0.01mg
Apigenin
0.03mg
Luteolin
0.1mg
Kaempferol
0.32mg
Myricetin
0.04mg
Quercetin
2.55mg

Nutrients percent of daily need

Calories:286.82kcal
14.34%
Fat:12.19g
18.75%
Saturated Fat:2.44g
15.22%
Carbohydrates:24.83g
8.28%
Net Carbohydrates:21.57g
7.84%
Sugar:6.51g
7.23%
Cholesterol:78.07mg
26.02%
Sodium:761.12mg
33.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.07g
40.13%
Vitamin K:49.63µg
47.26%
Vitamin B6:0.7mg
34.89%
Vitamin B3:6.39mg
31.93%
Vitamin C:25.89mg
31.38%
Phosphorus:226.43mg
22.64%
Potassium:742.33mg
21.21%
Selenium:13.44µg
19.2%
Vitamin B2:0.31mg
18.22%
Manganese:0.34mg
16.98%
Vitamin A:788.14IU
15.76%
Folate:61.73µg
15.43%
Vitamin B1:0.22mg
14.97%
Iron:2.59mg
14.38%
Zinc:2.01mg
13.38%
Fiber:3.26g
13.04%
Vitamin B5:1.27mg
12.7%
Magnesium:41.78mg
10.44%
Copper:0.19mg
9.36%
Vitamin B12:0.51µg
8.47%
Vitamin E:1.22mg
8.14%
Calcium:37.7mg
3.77%
Source:My Recipes