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Tangy Chicken Lettuce Wraps

Recipe #302068 | 1¼ hours | 1 hour prep | SERVES 3 , 6 wraps (Change Servings)

RECIPE BY: catercow

This is a little something I made up for my 2 year anniversary dinner with my boyfriend. He had just discovered he has very high cholesterol so I went on a mission to create a very healthy dinner that he would enjoy---and it turned out fantastic! Hope you all enjoy as well!

Posted on: May 5, 2008

Ingredients

  • 3 boneless skinless chicken cutlet
  • 1/3 cup low sodium soy sauce
  • 2-3 tablespoons lemon juice
  • 1/2 cup water
  • 1/2 red pepper, diced
  • 1/2 yellow pepper, diced
  • 1 (8 ounce) can green beans, drained
  • 1 (8 ounce) can no-salt-added corn, drained
  • garlic powder
  • pepper
  • Mrs Dash's extra spicy seasoning
  • pieces iceberg lettuce, whole
  • cups whole grain brown rice
  • Directions

    1. 1
      Measure out the soy sauce in a measuring cup, fill to 1/2 marking with lemon juice and then fill to 1 cup with water. Marinate the chicken 1/2 hour to 3 hours in this sauce. When finished marinating, dice the chicken into cubes.
    2. 2
      Cook the brown rice as directed (it helps to add garlic powder to the water).
    3. 3
      Cook the chicken in a large frying pan until fully cooked. Add garlic powder and spicy seasoning.
    4. 4
      Add the peppers, green beans, corn and spices and cook 5 minutes on med-high. Add a little bit of your marinade and continue to cook another 5 more minutes.
    5. 5
      Use each piece of lettuce as a wrap, putting rice and chicken mix into each piece and folding it together.

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    Nutrition Facts

    Serving Size 1 (467g)

    Recipe makes 3 servings

    The following items or measurements are not included below:

    3 boneless skinless chicken cutlets

    6 pieces iceberg lettuce

    Calories 787
    Calories from Fat 54 (6%)
    Amount Per Serving %DV
    Total Fat 6.0g 9%
    Saturated Fat 1.2g 5%
    Monounsaturated Fat 2.1g
    Polyunsaturated Fat 2.2g
    Trans Fat 0.0g
    Cholesterol 0mg 0%
    Sodium 971mg 40%
    Potassium 865mg 24%
    Total Carbohydrate 166.4g 55%
    Dietary Fiber 11.3g 45%
    Sugars 6.3g
    Protein 19.5g 39%
    Vitamin A 1255mcg 25%
    Vitamin B6 1.2mg 59%
    Vitamin B12 0.0mcg 0%
    Vitamin C 115mg 192%
    Vitamin E 1mcg 5%
    Calcium 84mg 8%
    Iron 4mg 25%

    detailed view...

    how is this calculated?

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