FemiLab: Healthy Salads


Asian Lettuce Wraps with Red Pepper, Edamame and Chicken

5 cloves garlic, minced
2 Tbsp. low-sodium soy sauce
2 Tbsp. dark sesame seed oil
1 Tbsp. dark brown sugar
1 tsp. prepared mustard
Pinch red pepper flakes
3/4 lb. boneless chicken breast, cut into 1/2-inch x 2-inch strips
2 tsp. peanut oil
1 cup frozen shelled edamame
4 green onions, cut diagonally in 1-inch slices
1 medium red bell pepper, cut julienne style
1/3 cup basil, chopped medium, divided
1 tsp. toasted sesame seeds, optional
8 leaves Bibb (Boston) lettuce
1/2 cup grated or matchstick cut carrots

In glass mixing bowl, whisk together first 6 ingredients. Add chicken to marinade and set aside.

In large skillet, heat peanut oil over medium-high heat. Remove chicken strips from marinade, reserving liquid. Sauté chicken 6-7 minutes. Add edamame, onion, red pepper, half the basil, sesame seeds and reserved marinade. Continue sautéing 2-3 minutes. Remove pan from heat.

On each of four plates, arrange two lettuce leaves. Divide chicken mixture and top with carrots and remaining basil. Serve with brown rice or brown rice noodles.

Makes 4 servings (2 lettuce wraps each).

Per serving: 236 calories, 14 g total fat (2 g saturated fat), 18 g carbohydrate,
13 g protein, 5 g dietary fiber, 350 mg sodium.

Source: The American Institute for Cancer Research


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