Finger lickin’ good and wholesome for you too…Asian Edamame & Chicken Lettuce Wraps are a colorful and easy dish to prepare. These lettuce tacos are characterized by their Asian flavors of soy sauce, toasted sesame oil, and peanut oil. Juicy, marinated chicken is sauteéd with fresh, crisp edamame, carrots, red bell pepper veggies, and then cupped inside buttery Bibb lettuce. This is a light meal that is high in fiber, plant protein, and oh so fun to eat.
Ingredients
- 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 a glass mixing bowl, whisk together first 6 ingredients(garlic, soy sauce, sesame seed oil, brown sugar, mustard, red pepper flakes). Add chicken to marinade and set aside.
In a 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 remaining marinade.
Continue sautéing 2-3 minutes. Remove pan from heat.
On four plates, arrange two lettuce leaves. Divide chicken mixture and top with carrots and basil. Serve with brown rice or brown noodles.
Ingredients
- 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
Directions
In a glass mixing bowl, whisk together the first 6 ingredients (garlic, soy sauce, sesame seed oil, brown sugar, mustard, and red pepper flakes). Add chicken to marinade and set aside.
In a 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 remaining marinade. Continue sautéing 2-3 minutes. Remove pan from heat.
On four plates arrance two lettuce leaves. Divide chicken mixture and top with carrots and basil. Serve with brown rice or brown rice noodles.
Makes 4 servings (2 lettuce wraps each)
Read more from the American Institute for Cancer Research on the secrets of a good marinade and tips for using peanut oil here.