Low Calorie Dinner: Grilled Chicken Lettuce Wraps with Peanut Sauce Recipe

Crunchy lettuce, grilled chicken, a drizzle of peanut sauce. These Thai-inspired wraps are a low calorie dinner that doesn't taste like you're on a diet.

Cook 30 min Difficulty EASY 260 kcal
#low carb #diabetic friendly #bariatric friendly
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Ingredients
Main ingredients
  • boneless skinless chicken breast 1 lb
  • butter lettuce leaves 12 pieces
  • julienned carrots 0.5 cup
  • red bell pepper, thinly sliced 0.5 cup
  • cucumber, thinly sliced 0.5 cup
Seasonings/Sauce
  • peanut butter (unsweetened) 3 tbsp
  • soy sauce (low sodium) 2 tbsp
  • rice vinegar 1.5 tbsp
  • honey 1 tsp
  • fresh lime juice 1 tbsp
  • garlic, minced 1 clove
  • sesame oil 1 tsp
  • fresh cilantro, chopped 2 tbsp
  • salt 0.25 tsp
  • black pepper 0.25 tsp
Nutrition summary
Carbohydrates 14 g 21%
Protein 28 g 43%
Fat 9 g 31%
Serving size 160g
Cooking steps
  1. 1

    Prepare the chicken: Pat chicken breasts dry and season both sides lightly with salt and black pepper.

  2. 2

    Preheat a grill or grill pan to medium-high heat; oil the grate lightly to prevent sticking.

  3. 3

    Grill chicken for 5-6 minutes per side until cooked through, juices run clear, and internal temperature reaches 165°F. Let rest for 5 minutes, then thinly slice against the grain.

  4. 4

    In a small bowl, whisk together peanut butter, soy sauce, rice vinegar, honey, lime juice, minced garlic, and sesame oil until smooth. Add a tablespoon of water at a time if needed for thinner consistency.

  5. 5

    Lay out lettuce leaves. Fill each with grilled chicken slices, carrots, bell pepper, and cucumber. Drizzle with peanut sauce and garnish with chopped cilantro before rolling and serving immediately.

Personalized Q&A
Q. What's the key ingredient in this recipe?
The grilled chicken breast is the star ingredient, providing lean protein and a savory base. Its combination with fresh lettuce and peanut sauce captures the Thai-inspired character of these wraps.
Q. How do I prevent the chicken from drying out on the grill?
To keep the chicken juicy, grill over medium-high heat, avoid overcooking, and rest the meat for 5 minutes after grilling before slicing. This helps retain moisture and tenderness.
Q. What's the best way to get a crisp, non-soggy lettuce wrap?
Use fresh, chilled butter lettuce, dry the leaves thoroughly, and assemble wraps just before serving. Filling them right before eating maintains crunch and prevents sogginess.
Q. How many calories and protein are in each serving of this recipe?
Each serving contains 260 kcal, 28g protein (43% of calories), 14g carbohydrates (21%), and 9g fat (31%), making this a high-protein, low-calorie dinner option.
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