Teriyaki Chicken Lettuce Wraps are a flavorful and healthy dish that combines tender chicken with fresh vegetables, all wrapped in crisp lettuce leaves. This recipe is quick and easy to prepare, making it perfect for a light lunch or dinner.
Ingredients:
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1½ lbs boneless, skinless chicken breasts, diced into small pieces
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2 tablespoons sesame oil, divided
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⅔ cup shredded carrots
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1 garlic clove, minced
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1 cup green onions, sliced
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1 large red bell pepper, seeded and diced
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1 (8 oz) can sliced water chestnuts, drained and chopped
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⅔ cup cashews or peanuts, roughly chopped
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1 cup teriyaki sauce, divided
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Romaine, iceberg, or butter lettuce leaves
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2 tablespoons sesame seeds for garnish
Directions:
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In a large skillet, heat 1 tablespoon of sesame oil over medium-high heat.
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Add the diced chicken and cook for 3–5 minutes until fully cooked and no longer pink in the center (internal temperature should reach at least 165ºF). Remove the chicken from the skillet and set aside.
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In the same skillet, heat the remaining 1 tablespoon of sesame oil over medium-high heat. Add the minced garlic and ⅔ cup of sliced green onions; sauté for 30 seconds.
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Add the diced red bell pepper and chopped water chestnuts; cook for an additional 2 minutes.
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Stir in ⅔ cup of the teriyaki sauce, reserving the remaining ⅓ cup for drizzling. Cook for 1 minute, stirring occasionally.
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Return the cooked chicken and shredded carrots to the skillet; mix thoroughly until the mixture is heated through to your preference.
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Serve the chicken mixture over lettuce leaves and garnish with chopped cashews or peanuts, the remaining sliced green onions, and sesame seeds. Drizzle with the reserved teriyaki sauce. Enjoy!
Serving Size:
This recipe yields approximately 4 servings.
Nutritional Information (estimated per serving):
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Calories: 350–400 kcal
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Protein: 30–35g
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Carbohydrates: 20–25g
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Fat: 15–20g
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Sodium: 800–1000mg
Why Choose Teriyaki Chicken?
The choice of chicken as the protein in this dish offers multiple benefits. Chicken is one of the most versatile meats in the culinary world. It’s not only lean, with low fat and high protein content, but it also takes on flavors beautifully. Chicken breasts, in particular, are an excellent source of high-quality protein, making them a healthy choice for those looking to build or maintain muscle mass, improve metabolic health, or lose weight.
The teriyaki sauce, which is typically made from soy sauce, sake, mirin, and sugar, gives the chicken its signature sweet and salty flavor profile. The balance between the salty umami of soy and the sweet, slightly tangy notes of the sauce creates a rich and complex taste that complements the mild flavor of the chicken. Additionally, the sauce’s depth of flavor adds a satisfying richness to the dish without being overwhelming. For those following gluten-free diets, teriyaki sauce can easily be substituted with a gluten-free version, making this dish suitable for a wider audience.
The Nutritional Value
Teriyaki Chicken Lettuce Wraps are not only delicious but also packed with nutrients. The key components of this dish — chicken, vegetables, nuts, and lettuce — offer an array of vitamins, minerals, and antioxidants that are crucial for overall health.
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Protein: The chicken provides a significant protein boost, which is essential for muscle repair, immune function, and overall health.
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Vitamins and Minerals: Green onions, carrots, red bell peppers, and water chestnuts provide an abundance of vitamins A and C, both of which are essential for healthy skin, eyes, and immune function. These vegetables also contribute to the dish’s rich antioxidant content.
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Healthy Fats: The inclusion of sesame oil and cashews or peanuts adds healthy fats, which are important for brain health and hormone production. Additionally, these fats contribute to satiety, helping you feel full longer.
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Low-Carb Option: With lettuce as the wrap base, this dish is low in carbohydrates compared to traditional wraps or sandwiches, making it an excellent option for those on low-carb or ketogenic diets.
With its combination of protein, healthy fats, and vitamins, Teriyaki Chicken Lettuce Wraps are a great meal choice for anyone seeking a balanced and nutrient-dense option.
Perfect for Meal Prep
One of the great advantages of Teriyaki Chicken Lettuce Wraps is their suitability for meal prepping. The chicken and vegetable filling can be prepared in advance and stored in the fridge, making it easy to assemble the wraps during the week when you’re short on time. Simply portion out the filling and keep the lettuce leaves separate to maintain their crisp texture. This makes the dish ideal for busy professionals, students, or anyone who needs a quick, healthy meal without much effort.
The versatility of the ingredients also means that you can mix and match different vegetables, sauces, and nuts based on what you have on hand or your personal preferences. You could experiment with adding shredded cabbage, avocado, or even a dash of chili sauce for an extra kick of flavor.
A Crowd-Pleasing Dish for Any Occasion
Teriyaki Chicken Lettuce Wraps are not just for personal meals — they also work wonders when you’re hosting a dinner party or gathering. Their interactive nature makes them a fun and engaging choice for parties. Guests can build their own wraps, adding as much or as little of each ingredient as they wish. This customization element ensures that everyone can enjoy the dish according to their preferences, whether they like extra sauce, more vegetables, or a particular nutty crunch.
The dish also fits perfectly into many different dietary lifestyles, such as gluten-free, low-carb, and paleo diets, making it an inclusive choice for diverse groups. Serve these wraps as appetizers or as the main course — either way, they’re sure to be a hit.
Modifications and Substitutions
For those with dietary restrictions or specific taste preferences, Teriyaki Chicken Lettuce Wraps can be easily customized. If you prefer a different protein, you can swap the chicken for ground turkey, tofu, or even shrimp. For those who are vegan, swapping chicken for plant-based protein sources, such as tempeh or chickpeas, can create a flavorful alternative that still maintains the satisfying texture of the dish.
If you’re avoiding peanuts due to allergies or dietary preferences, feel free to use cashews or any other type of nut, or skip them entirely. Additionally, the teriyaki sauce can be adjusted to your liking — if you prefer a sweeter version, add a little more honey or brown sugar; for a saltier sauce, use tamari or coconut aminos as a substitute for soy sauce.
The Final Touches: Presentation and Garnishes
Presentation is key when it comes to creating an appealing meal, and Teriyaki Chicken Lettuce Wraps are no exception. The colorful array of vegetables — from vibrant red bell peppers to green onions and orange carrots — creates an eye-catching dish that is as pleasing to the eyes as it is to the palate.
Garnishing the wraps with sesame seeds, fresh herbs, or a drizzle of extra teriyaki sauce can elevate the dish even further. These small touches not only add flavor but also enhance the visual appeal, making the meal feel more like a restaurant-quality dish that you can enjoy at home.
Conclusion
Teriyaki Chicken Lettuce Wraps are a delicious, healthy, and customizable dish that brings together savory, sweet, and umami flavors in every bite. Whether you’re looking for a lighter meal, a crowd-pleasing appetizer, or a meal prep solution, this recipe fits the bill. It’s packed with protein, low in carbs, and can be modified to suit a variety of dietary needs and preferences. With its combination of tender chicken, vibrant vegetables, crunchy nuts, and a mouthwatering teriyaki sauce, it’s no wonder that Teriyaki Chicken Lettuce Wraps have become a favorite in many kitchens.
Easy to prepare, versatile, and full of flavor, these wraps offer a satisfying meal that can be enjoyed by anyone, at any time. Give them a try and you’ll see why they’ve become a go-to recipe for healthy, delicious eating.