Wednesday, March 3, 2010

Lettuce Wraps

A yummy PF Chang's copy cat.

Mixture

  • 9 oz chicken tenderloins
  • 1/2 cup water chestnuts (or about 5 baby carrots work too)
  • 1/2 cup canned mushrooms (or fresh works)
  • 3 tablespoons chopped onions (YUCK, I omit these)
  • 1 tsp garlic powder
  • 6-8 leaves iceberg lettuce


Special Sauce (I half this because it makes SO much)

  • 1/4 cup Splenda
  • 1/2 cup water
  • 2 tablespoons reduced sodium soy sauce
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons reduced sugar ketchup
  • 1 tablespoon lemon juice
  • 1 tablespoon mustard
  • 1-2 teaspoon garlic powder


Stir Fry Sauce

  • 2 tablespoons soy sauce
  • 2 tablespoons splenda
  • 1/2 teaspoon rice wine vinegar


Directions.

  1. Make the special sauce by dissolving the sugar in water in a small bowl.
  2. Add soy sauce, rice wine vinegar, ketchup, lemon juice, mustard, tobasco and garlic powder.
  3. Mix well and refrigerate this sauce until you're ready to serve.
  4. Boil chicken for 10 minutes.
  5. Pour chicken in a strainer and cool.
  6. As chicken cools mince water chestnuts (or carrots) and mushrooms to about the size of small peas.
  7. Prepare the stir fry sauce by mixing the soy sauce, splenda, and rice vinegar together in a small bowl.
  8. When chicken is cool, shred it into small pieces.
  9. Heat a pan (or wok) to medium-high. When hot, coat with cooking spray.
  10. Add chicken, garlic, onions, water chestnuts and mushrooms to the pan.
  11. Add the stir fry sauce to the pan and saute the mixture for a couple minutes
  12. Spoon the mixture in the lettuce"cups" (leaves) and roll up like burritos.
  13. Dip in "Special Sauce".
Makes 3 servings (about 2 lettuce wraps each)

Nutrition
Mixture Only (Lettuce will add about 7 calories)
Calories 90
Fat .5g
Cholesterol 46mg
Sodium 435mg
Potassium 196mg
Carbs 7.5g
Fiber 1g
Protein 16g

Sauce
Calories 15
Fat .5g
Sodium 584mg
Potassium 32g
Carbs 2g
Sugars 1g
Protein .5g

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