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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"It is said that the effect of eating too much lettuce is soporific.",
-Beatrix Potter, Author

The refrigerator light goes on...

These lettuce wraps have recently become a very popular dish in large chain Chinese restaurants like P.F. Chang's. This is an easy version for you to cook at home, and by adding the rice to the dish it makes a complete meal.

Ginger Root

The gnarly looking root comes from a plant grown in subtropical and tropical areas (most ginger in U.S. markets comes from Jamaica).

Higher quality young ginger roots are harvested in the spring and are more readily available in specialty or Asian markets. It has a thin, light tan skin and has a less woody texture than the more common mature ginger root. The trade off is that mature ginger is available in most supermarkets today.

The tougher skin of older root must be peeled off completely. Smooth skin that appears slightly moist is a sign of freshness. Ginger root will only keep for at most 2 weeks in the fridge and you can tell it's not fresh when the skin begins to wrinkle. It does freeze but with it being widely available it's best to just buy the amount that you will need for a particular recipe.


 

Asian Lettuce Wraps - Low Sodium Version



Servings = 2 | Serving size =4 wraps

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Leftover filling will keep in the refrigerator for 2-3 days. Reheat gently.

2 cups water
1/3 cup brown rice
2 tsp sesame oil
1 medium red onion (diced)
1 large carrot (diced)
2 large ribs celery (diced)
2 Tbsp fresh ginger (minced)
1/2 cup low sodium chicken or vegetable broth
fresh ground black pepper
1/8 tsp red pepper flakes
2 Tbsp hoisin sauce
8 ounces boneless skinless chicken thighs (diced)
1 cup water
1/4 medium red bell pepper (diced)
1/4 cup cilantro leaves
8 medium leaves iceberg lettuce (rinsed and patted dry)

Dice the red onion, carrot, celery, chicken, and bell pepper. (Be sure to put the chicken back in the refrigerator until ready to use.) Mince the fresh ginger. Rinse the lettuce leaves and pat dry, then return to the refrigerator until time to serve.

In a medium sauce pan, bring the water to a boil, then stir in the brown rice. Reduce heat to medium-low and simmer, partially covered, for about 15 minutes. Do not boil away all of the liquid and do not stir the rice. When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered.

While the rice is cooking, place sesame oil in a large skillet over medium-high heat. Add the onion and cook, stirring frequently, to caramelize the onion. Do not allow the onion to burn.

When the onion is well caramelized, reduce the heat to medium and add the ginger, celery, and carrots. Cook for about 2 minutes, then add the chicken. Cook for another 1 minute, then add the chicken stock, soy sauce, and hoisin sauce, and stir, then add the water and reduce heat to medium-low.

Partially cover and cook for about 10-15 minutes, or until the water is nearly evaporated.

Add the red pepper, stir, and add the cooked rice. Cook for 1 minute to heat through and serve in a large bowl with 4 lettuce leaves per serving on the size.

To eat, scoop chicken and rice mixture into the lettuce cups, add about a tablespoon of cilantro for each cup, roll, and chow down!

Nutrition Facts

Serving size = 4 wraps

Servings = 2

.

Amount Per Serving

Calories 499 Calories from Fat 79
  % Daily Value
Total Fat 9g 14%
    Saturated Fat 2g 8%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 65mg 22%
Sodium 437mg 18%
Total Carbohydrates 70g 23%
    Dietary Fiber 6g 23%
    Sugars 12g  
Protein 34g  
Vitamin A 143% Vitamin C 51%
Calcium 9% Iron 15%
Vitamin K 40 mcg Potassium 970 mg
Magnesium 149 mg