Healthy Recipes 1 Asian Chicken Lettuce Wraps

Healthy Recipes
Asian Chicken Lettuce Wraps
This delicious chicken dish comes from the new
Lighthearted at Home: The Very Best of Anne Lindsay
(Wiley). It’s a fun way to get everyone involved in
the food preparation.
¾ cup Asian sauce (see below for sauce directions)
6 boneless skinless chicken breasts
½ lb rice vermicelli noodles
2 heads Boston or soft leaf lettuce
1 cucumber, halved lengthwise and thinly sliced
3 cups bean sprouts
½ cup fresh mint
½ cup fresh coriander (cilantro)
Mix 1/3 cup of the Asian sauce with chicken; cover
and refrigerate for four hours.
In a large saucepan of boiling water, cook noodles
for 1 minute or according to package directions;
drain and rinse under cold water. Drain again and
toss with 2 tbsp of Asian sauce.
On serving platter, arrange lettuce leaves. On another platter, arrange sprouts, mint, coriander, and
noodles. Divide remaining sauce among 6 small
Preheat grill. Grill chicken over high heat for 4 minutes on each side or until meat is no longer pink inside. Cut into strips; place on serving platter with
other wrap ingredients.
Let each person spread Asian sauce on a lettuce leaf,
then top with chicken, noodles, cucumber, bean
sprouts, mint and coriander. Using fingers, roll up
and eat.
Asian Sauce or Marinade
½ cup hoisin sauce
2 tbsp sodium-reduced soy sauce
2 tbsp unseasoned rice vinegar, scotch or sherry
1 tbsp minced ginger root
1 tbsp minced fresh garlic
¼ tsp hot chili paste or crushed red pepper flakes
Combine hoisin sauce, soy sauce, vinegar, ginger
root, garlic and hot chili paste.
Makes 6 servings
Nutritional breakdown per serving: 52 g carbohydrates; 36 g protein; 3 g total fat; 1 g saturated fat; 5
g fibre; 630 mg sodium; 387 calories
On the Lighter Fare …
In the heat of the summer, backyard barbeques become the main
cooking appliance for many.
As an alternative to burgers,
steaks and hotdogs, why not try
one of these healthy menu options
recently printed in the Diabetes
Healthy Recipes
Salmon, Red Pepper and Onion
Kebabs with Mango-Papaya Salsa
You can substitute other firm fish, like tuna or scallops if
you prefer, in this recipe also from my book, The Enlightened Eater’s Whole Foods Guide (Viking Canada).
1 cup diced mango
1 cup diced papaya
½ cup diced red pepper
3 tbsp finely chopped red onion
3 tbsp chopped fresh cilantro
2 tsp extra virgin olive oil
2 tbsp fresh lime juice
1 jalapeno pepper, seeded and finely chopped (optional)
In a medium bowl, gently toss together mango, papaya, red
pepper, onion, jalapeno pepper, lime juice and olive oil.
Season to taste with salt. Set aside or refrigerate if making
ahead of time.
8 small or 4 large wooden or metal skewers
1 tsp fresh lime juice
1 tsp extra virgin olive oil
1 lb salmon, cut into 1-inch pieces
2 red peppers, cut into 1-inch pieces
½ large sweet onion, cut in half and separated into pieces
In a small bowl, mix together 1 tsp fresh lime juice and 1
tsp extra virgin olive oil, set aside.
Thread kebob ingredients on skewers starting with red
pepper, followed by onion, salmon, red pepper and onion;
repeat using remaining ingredients on skewers. Brush kebobs with lime juice/olive oil mixture.If using wooden
skewers, soak them in water for 30 minutes in advance to
prevent them from burning.
Preheat grill or broiler. Grill kebobs for about 5 minutes on
each side, depending on desired doneness. Serve immediately with salsa on the side.
Makes 4 servings
Nutritional breakdown per serving: 20 g carbohydrate; 24
g protein; 11 g total fat; 2 g saturated fat; 4 g fibre; 175 mg
sodium; 274 calories
Pair these kebobs with a light summer
salad for a delicious healthy meal.
Healthy Recipes
Portobello Mushroom Burgers
with Herb Mustard Mayonnaise
This vegetarian offering is from my book, The Enlightened
Eater’s Whole Foods Guide (Viking Canada). Even hardcore carnivores will be willing to forego the burgers
made of meat, once they taste these.
4 Portobello mushrooms, about 4-5 inches in diameter,
stems removed
4 tsp extra virgin olive oil
4 tsp balsamic vinegar
1 tbsp finely chopped garlic
½ cup light mayonnaise
2 tsp Dijon mustard
2 tbsp chopped fresh parsley
4 red onion slices, cut ½-inch thick
4 tomato slices, cut 1/2-inch thick
4 thin slices light provolone cheese
leaf lettuce or arugula
salt and freshly ground pepper
4 whole grain crusty rolls
Place mushrooms in a shallow bowl. Mix together olive
oil, balsamic vinegar and 2 tsp garlic. Pour over mushrooms and sprinkle with salt and freshly ground pepper.
Turn mushrooms to coat. Allow to marinate for about 20
To make herb mustard mayonnaise, mix together light
mayonnaise, 1 tsp chopped garlic, Dijon mustard, and
chopped parsley. Add freshly ground pepper to taste.
Set aside. This can be made earlier and refrigerated.
Preheat BBQ or grill to medium-high heat. Place mushrooms on grill, dark gill side down. Brush onion slices
with remaining marinade and place on grill, taking care
to keep onion slices intact. Grill vegetables for 6 minutes.
Turn vegetables over; grill for another 6 minutes or until
If desired, rolls can be toasted over grill for last minute.
Spread herb mayonnaise on rolls. Place mushroom on
one bottom half of roll; top with cheese, grilled onion,
tomato and lettuce or arugula leaves and remaining half
of roll. Serve immediately.
Makes 4 servings
Nutrition breakdown per serving: 26 g carbohydrate; 14
g protein; 12 g total fat; 4 g saturated fat; 7 g fibre; 405 mg
sodium; 254 calories
Rosie Schwartz is a Toronto-based consulting dietician in private practice and is author of The Enlightened Eater’s Whole Foods Guide (Viking Canada). You
can find her on Twitter @rosieschwartz
A fruit salad with produce from our local
farmers markets the perfect ending.