Chicken Lettuce Wraps
Asian-style chicken lettuce wraps with ground chicken, mushrooms, edamame, ginger and garlic in low-sodium soy sauce, spooned into butter lettuce. About 12 g of carbohydrate in three wraps.
One serving
One serving is 3 lettuce wraps. Prep 15 min · Cook 15 min.
Steps
Heat the olive oil in a skillet over medium-high heat and cook the ground chicken, breaking it up, until no pink remains and it reaches 165°F (74°C), about 6 minutes.
Add the mushrooms, red bell pepper and carrot and cook until the mushrooms release their liquid, about 4 minutes.
Stir in the garlic and ginger and cook 1 minute.
Add the edamame, soy sauce, vinegar, sesame oil and sriracha and cook until glossy, about 2 minutes.
AI-generated illustrative image. Take the pan off the heat, stir in the scallions and spoon the filling into the butter lettuce leaves, 3 per person.
On the plate
A complete meal: the lettuce and vegetables fill half the plate and the chicken and edamame cover the protein. About 12 g of carbohydrate in three wraps.
Nutrition
| Nutrient | Per serving (1/4 of recipe) |
|---|---|
| Calories (kcal) | 290 |
| Total carbohydrate | 12 g |
| Dietary fiber | 4 g |
| Total sugars | 5 g |
| Protein | 27 g |
| Total fat | 16 g |
| Saturated fat | 4 g |
| Sodium | 380 mg |
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| ground chicken Ground chicken, raw | 450 g | <1 g | “Chicken, ground, raw”, USDA SR Legacy, FDC ID 171116 |
| olive oil Olive oil | 9 g | 0.0 g | “Oil, olive, salad or cooking”, USDA SR Legacy, FDC ID 171413 |
| mushrooms Mushrooms, white, raw | 150 g | 4.9 g | “Mushrooms, white, raw”, USDA SR Legacy, FDC ID 169251 |
| red bell pepper Bell pepper, red, raw | 120 g | 7.2 g | “Peppers, sweet, red, raw”, USDA SR Legacy, FDC ID 170108 |
| carrot Carrots, raw | 80 g | 7.7 g | “Carrots, raw”, USDA SR Legacy, FDC ID 170393 |
| garlic Garlic, raw | 9 g | 3.0 g | “Garlic, raw”, USDA SR Legacy, FDC ID 169230 |
| ginger Ginger root, raw | 8 g | 1.4 g | “Ginger root, raw”, USDA SR Legacy, FDC ID 169231 |
| edamame Edamame, cooked | 150 g | 13.4 g | “Edamame, frozen, prepared”, USDA SR Legacy, FDC ID 168411 |
| soy sauce Soy sauce, low sodium | 30 g | 1.7 g | “Soy sauce made from soy and wheat (shoyu), low sodium”, USDA SR Legacy, FDC ID 172473 |
| vinegar Cider vinegar | 15 g | <1 g | “Vinegar, cider”, USDA SR Legacy, FDC ID 173469 |
| sesame oil Sesame oil | 9 g | 0.0 g | “Oil, sesame, salad or cooking”, USDA SR Legacy, FDC ID 171016 |
| sriracha Sriracha | 4 g | <1 g | “Sauce, hot chile, sriracha”, USDA SR Legacy, FDC ID 171186 |
| scallions Scallions (green onions), raw | 30 g | 2.2 g | “Onions, spring or scallions (includes tops and bulb), raw”, USDA SR Legacy, FDC ID 170005 |
| butter lettuce Butter lettuce, raw | 200 g | 4.5 g | “Lettuce, butterhead (includes boston and bibb types), raw”, USDA SR Legacy, FDC ID 168429 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: sriracha (saturated fat).
Calculation engine v1.3.0.
Swaps and variations
- Turkey
- Use 93% lean ground turkey, cooked to 165°F (74°C); the nutrition barely changes.
Storage
Refrigerate the filling within 2 hours, up to 4 days, and the washed lettuce separately; reheat the filling to 165°F (74°C) and fill the leaves when serving.
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/chicken-lettuce-wraps. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about chicken lettuce wraps.
What lettuce is best for lettuce wraps?
Butter lettuce: its leaves are soft and cup-shaped and don’t crack.
How many carbohydrates are in chicken lettuce wraps?
About 12 g in three wraps, with 27 g of protein.
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