Pan-Asian Chicken and Vegetable Lettuce Wraps

Gluten Free
Dairy Free
Health score
7%
Pan-Asian Chicken and Vegetable Lettuce Wraps
45 min.
18
91kcal

Suggestions


Are you ready to embark on a culinary journey that tantalizes your taste buds and offers a burst of vibrant flavors? Our Pan-Asian Chicken and Vegetable Lettuce Wraps are the perfect appetizer to elevate any gathering, be it a festive celebration or a cozy family dinner. These wraps are not only delicious but also gluten-free and dairy-free, making them suitable for a variety of dietary preferences.

Imagine biting into a fresh, crisp lettuce leaf filled with a savory mix of tender chicken and colorful vegetables sautéed to perfection. The medley of Napa cabbage, red bell pepper, and bean sprouts combined with aromatic sesame oil and a hint of cayenne pepper creates a delightful crunch and an explosion of flavors. And let’s not forget about the scrumptious dipping sauce that perfectly complements each wrap, leaving your guests wanting more!

With just 45 minutes of preparation, you can serve up to 18 delicious servings, each only containing 91 calories. These wraps are not just a snack; they are a culinary delight that can be enjoyed as antipasti or a starter. Whether you’re hosting a party or simply looking for a fun family dinner idea, these Pan-Asian Chicken and Vegetable Lettuce Wraps will surely impress your guests and leave them raving about the flavors!

Ingredients

  • ounces bean sprouts 
  • medium carrots cut into matchstick-size strips
  • 0.1 teaspoon ground pepper 
  • tablespoon cornstarch 
  • bunch spring onion chopped
  • tablespoon juice of lime fresh
  • 0.3 cup rice wine sweet ( Japanese rice wine)
  • cups napa cabbage thinly sliced ()
  • tablespoons sesame oil divided
  • medium size bell pepper red cut into matchstick-size strips
  • cup cabbage red thinly sliced
  • medium size onion red halved thinly sliced
  • 18 leaves baby greens 
  • 0.3 cup rice wine 
  • tablespoons sesame seed 
  • 1.3 pounds chicken breast halves boneless skinless
  • 0.3 cup soya sauce 
  • 0.8 cup rice vinegar 

Equipment

  • bowl
  • frying pan
  • sieve
  • slotted spoon

Directions

  1. Stir sesame seeds in heavy small skillet over medium heat until golden, about 5 minutes.
  2. Place toasted sesame seeds in small bowl; cool.
  3. Mix in soy sauce, unseasoned rice vinegar, fresh lime juice, oriental sesame oil, and cayenne pepper.
  4. Mix soy sauce, mirin, and sake in small bowl to blend; set stir-fry sauce aside. (Dipping sauce and stir-fry sauce can be made 1 day ahead. Cover separately and refrigerate.)
  5. Place chicken slices in medium bowl; sprinkle with salt and pepper.
  6. Add cornstarch and toss to coat.
  7. Heat 2 tablespoons oriental sesame oil in large deep nonstick skillet over high heat.
  8. Add chicken slices and sauté until cooked through, about 4 minutes. Using slotted spoon, transfer chicken slices to bowl.
  9. Heat remaining 1 tablespoon oriental sesame oil in same nonstick skillet.
  10. Add sliced red onion, red bell pepper strips, and carrot strips; sauté 2 minutes.
  11. Add both cabbages and bean sprouts; sauté until vegetables are crisp-tender, about 2 minutes. Return chicken slices to skillet.
  12. Add stir-fry sauce and toss to coat. Season stir-fry mixture to taste with salt and pepper.
  13. Transfer mixture to strainer set over bowl to drain.
  14. Arrange romaine lettuce leaves on serving platter. Divide stir-fry mixture among leaves.
  15. Sprinkle with chopped green onions and serve, passing dipping sauce separately.
  16. *Unseasoned rice vinegar and mirin (sweet Japanese rice wine) are available at Japanese markets and in the Asian foods section of some supermarkets.

Nutrition Facts

Calories91kcal
Protein38.37%
Fat42.6%
Carbs19.03%

Properties

Glycemic Index
18.55
Glycemic Load
0.61
Inflammation Score
-7
Nutrition Score
7.7213043525167%

Flavonoids

Cyanidin
10.37mg
Eriodictyol
0.02mg
Hesperetin
0.07mg
Apigenin
0.01mg
Luteolin
0.05mg
Isorhamnetin
0.31mg
Kaempferol
0.1mg
Myricetin
0.02mg
Quercetin
1.46mg

Nutrients percent of daily need

Calories:90.7kcal
4.54%
Fat:3.91g
6.01%
Saturated Fat:0.62g
3.89%
Carbohydrates:3.93g
1.31%
Net Carbohydrates:2.95g
1.07%
Sugar:1.44g
1.6%
Cholesterol:20.16mg
6.72%
Sodium:223.37mg
9.71%
Alcohol:1.07g
100%
Alcohol %:1.33%
100%
Protein:7.92g
15.84%
Vitamin C:18.05mg
21.87%
Vitamin A:999.3IU
19.99%
Vitamin B3:3.71mg
18.57%
Vitamin B6:0.34mg
17%
Selenium:10.94µg
15.62%
Vitamin K:15.67µg
14.92%
Phosphorus:94.17mg
9.42%
Folate:27.41µg
6.85%
Manganese:0.14mg
6.85%
Potassium:231.88mg
6.63%
Vitamin B5:0.55mg
5.46%
Magnesium:20.96mg
5.24%
Copper:0.09mg
4.52%
Vitamin B2:0.07mg
4.04%
Fiber:0.98g
3.92%
Vitamin B1:0.06mg
3.79%
Calcium:36.46mg
3.65%
Iron:0.62mg
3.43%
Zinc:0.42mg
2.77%
Vitamin E:0.27mg
1.79%
Vitamin B12:0.06µg
1.05%
Source:Epicurious