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Asian Chicken and California Prunes Lettuce Wraps

Aww, snap!  Now THIS is a wrap! 🙂 This meal is one of our all time faves! This creation hit the pan after we had spent time visiting our besties in our hometown city in Maryland and then headed “downtown” to Washington DC, where we had one of the most delicious appetizers. EVER.   Yup, an oh so delish Asian style chicken lettuce wrap app 😉 that couldn’t have been more crispy, crunchy, sweet and salty –(and juicy!) and downright delicious– inspired us to make this rendition of it.  We knew it was so good that we had to make it into a full meal! After all, eating that appetizer portion simply left us wanting to order more and to make it our full main-meal! And thus, these wraps we’re reinvented and born in our kitchen!

And of course, as registered dietitian nutritionists, as we whipped these yumsters up, we had more than just flavor in mind–we had your (and our!) waistline and health.  And we’re so excited to say we packed in major nutrients —antioxidants and fiber and just 280 calories per serving- with 23 grams of satisfying protein!

Psstt….if you’re looking for another kind of wrap, check out these healthy “wraps” -also waist-line friendly numbers “wrapped” in a taco!:

Gluten-Free Tilapia Tacos with Zucchini Tortillas

Mediterranean Fish Tacos

Avocado & Lentil Vegan Tacos

Spicy Tuna Tacos

Salmon Tacos

The great news is that you can make this yourself, or order to your doorstep if you’d like, which is totally cool by us! 😉  And we get it if you choose to order it!  After all, as much as we love spending time in the kitchen making home-cooked meals, sometimes we’re in the mood for a delicious, healthy meal without having to go to the grocery store or measure out all of the ingredients. Many of our clients have told us that they’d like that same thing – to be able to enjoy all of our phenomenal recipes without a thing to do except assemble the ingredients! That’s why we love Chef’d, the awesome home meal delivery service that drops off everything you need for delicious dinners right at your doorstep!

 

California Prunes are one of our favorite ingredients for healthy meals – they’re sweet, juicy, high in fiber, packed with antioxidants, and they make these lettuce wraps absolutely amazing!

We love the sweet-savory flavors found in lots of Asian dishes, but that often comes alongside lots of sugary ingredients. That’s where California Prunes come in – California Prunes are full of sweet flavor, but each naturally sweet serving has 3 grams of filling fiber and antioxidants called polyphenols, which help keep your heart, brain, and immune system healthy. They pack a powerful punch of flavor in the chicken mixture, which is so easy to whip up and stuff into lettuce leaves for a nutritious dinner!

We hope you love it like we do, admittedly, we’re OBSESSED with it! 🙂

Asian Chicken and California Prunes Lettuce Wraps
 
Lettuce wraps are our go-to quick dinner for busy weeknights. Just sauté chicken breast with Asian-inspired seasonings and wrap in lettuce - it’s that simple! They’re protein-packed and wrapping with lettuce and topping with extra veggies means you’re getting plenty of veggies in a way that even kids will love. Chopped California prunes add a rich sweetness to the filling that’s similar to the flavor of traditional hoisin or plum sauce, but without all the additional sugar and sodium. The sesame green beans on the side add even more savory, satisfying flavor and veggies to round out the meal!
Author:
Recipe type: Entree
Cuisine: Asian
Ingredients
  • ½ inch fresh ginger
  • 2 cloves garlic
  • 3 green onions
  • 6 oz green beans
  • ½ Persian cucumber
  • 1 radish
  • 3oz California prunes
  • 2 cooked chicken breasts
  • 1 lime
  • 1½ tsp seasoned rice vinegar
  • 1 tbsp teriyaki sauce
  • ½ tsp tamari sauce
  • 3 tsp toasted sesame seeds
  • 1½ tsp sesame oil
  • ¼ tsp red pepper flakes
  • 1 head butter lettuce
Instructions
  1. STEP ONE
  2. Peel and finely chop the ginger.
  3. Thinly slice the garlic cloves and green onions.
  4. Cut the ends off of the green beans and discard ends.
  5. Cut the radish and HALF the cucumber into thin matchsticks.
  6. Chop the prunes into 1⁄4-inch diced pieces, add to a medium bowl. Shred the chicken into 2-inch pieces and add to the bowl with the prunes.
  7. Cut the lime in half.
  8. In a small bowl, combine the rice wine vinegar, teriyaki sauce, tamari sauce, the juice from HALF of the lime, and 1½ tsp sesame seeds.
  9. STEP TWO
  10. Heat 1 teaspoon of sesame oil in a medium sauté pan over medium-high heat. Add HALF of the green onions and HALF of the ginger and sauté for 1 minute.
  11. Add the diced prunes and chicken mixture and cook for 2 minutes.
  12. Add the teriyaki and tamari mixture, and sauté until liquid is evaporated.
  13. Remove the mixture from heat; set aside for plating.
  14. Carefully wipe the sauté pan clean and return to medium-high heat.
  15. STEP THREE
  16. Add remaining sesame oil and increase heat to high.
  17. When hot, add the green beans and a pinch of salt.
  18. Cook for 2 minutes, turning and moving beans so they cook quickly and evenly.
  19. Add remaining ginger, and 1 tablespoon of water and cook for 2 minutes.
  20. Stir in garlic and red pepper flakes and cook for 1 minute or until beans are crisp-tender. Stir in remaining sesame seeds.
  21. Keeping the leaves whole, separate the lettuce leaves.
  22. STEP FOUR
  23. Divide the lettuce leaves evenly between two plates.
  24. Fill each leaf with the chicken mixture and garnish with the cucumbers, radishes, and remaining green onions.
  25. Serve the lettuce wraps with the green beans.
  26. Enjoy!
Nutrition Information
Serving size: ⅓ of recipe Calories: 280 Fat: 7 mg Saturated fat: 0.5 mg Carbohydrates: 34 g Sugar: 8 g Sodium: 670 mg Fiber: 6 g Protein: 23 g Cholesterol: 55 mg

We are honored to have partnered with Chef’d and California prunes to create these meals!

Kale Chicken Burrito Bowl

This hottie reminds us of the good ‘ole days… 🙂 . When we were in our junior and senior years of college and living in an apartment and no longer in the college dorms, we used to have so much fun making dinner. Every night we made something together that was fairly fast and easy—and of course, since we were studying to be registered dietitians, it was healthy too! 🙂 We loved what we called our “Open-faced Burrito”, which was all of the ingredients of a burrito, not rolled into a burrito! It was absolutely delish, and even to this day when we think about it, it makes us smile (and it makes our mouths water!). So now that variations on “bowls” and everything from rice bowls to chicken bowls are all the rage, it reminds us of our Open-faced burritos. So we made this Kale Chicken Burrito Bowl as a throwback to our beloved Open-faced Burrito (which inspired this Skinny Burrito Bowl and this Burrito Bowl.

Kale Chicken Burrito Bowl from The Nutrition Twins

Psst… looking for more healthy recipes? Please feel free to search this site! And here are a few to try…

When it comes to dinner, we always want something satisfying after a long day of work, something that tastes absolutely amazing, and something that’s got a TON of nutrients.

This Kale Chicken Burrito Bowl’s got it all!

Kale Chicken Burrito Bowl from The Nutrition Twins

But above all things, it tastes incredible!

Here’s what makes this bowl SO great:

  • Kale | a nutrient powerhouse high in Vitamin, A, C, manganese, copper and a slew of other amazing vitamins and minerals.
  • Chicken | a lean protein source that will help you stay satisfied and full longer in addition to aiding in muscle and tissue repair.
  • Brown rice | fiber-rich; it also helps keep your blood sugar levels stable.
  • Avocado | this fruit (yep, it’s a fruit) is rich in healthy monounsaturated fat, potassium, and fiber (to keep you full!)–and we’ve never been girls to tell a lie–and truth be told, it’s creamy deliciousness makes us drool! 😉

 

Kale Chicken Burrito Bowl from The Nutrition TwinsKale Chicken Burrito Bowl

This yumster makes 4 servings. So, if you have 4 people to feed you’re all set! Otherwise, you can package up the leftover ingredients and enjoy it later in the week!

Makes 4 bowls

Ingredients:

  • 2 chicken breasts (about 10 oz of chicken total)
  • 1 Tbsp dried chives
  • 1/8 tsp chipotle powder
  • 1/8 tsp smoked paprika
  • 1/8 tsp salt
  • 1 cup brown rice, uncooked
  • about 4 loosely packed cups (1 bunch) Tuscan or curly kale, ribs removed and chopped into small pieces
  • 1/2 cup lime juice, divided
  • 1 Tbsp evoo (extra virgin olive oil)
  • 1/2 jalapeño, seeded and finely chopped
  • 1/2 tsp cumin
  • 1/4 tsp salt
  • 1 avocado, sliced into big chunks
  • Garnish: chopped cherry tomatoes, hot sauce

Directions:

  1. Chicken:  Preheat the oven to 400 degrees.  Place the chicken breasts in a glass-baking dish and fill the dish with about an inch of water. The water should just cover the bottom of the baking dish and not cover the chicken completely.  Sprinkle the chicken breast with chives, chipotle, smoked paprika, and salt.  Bake at 400 degrees for 25 minutes, or until the chicken has an internal temperature of 165 degrees Fahrenheit. When the chicken is thoroughly cooked.  Shred the chicken with the juices and cooking water using two forks and mix it all together and set aside in a separate dish.
  2. Rice:  Place 2 cups of water with rice in a large pot.  Cover and bring to a boil. Reduce the heat to low and simmer for 30 minutes, or until all water is drained.  Remove from heat and fluff with fork.
  3. Kale:  Whisk together 1/4 cup lime juice, olive oil, jalapeño, cumin and salt.  Toss the kale with the lime dressing in a large bowl.
  4. Avocado: Combine the remaining lime juice with the avocado in a food processor. Process until smooth.
  5. To serve, spoon a ¼ of the rice, a ¼ of the chicken, and a ¼ of the kale into a bowl. Top with ¼ of the avocado and a few quartered cherry tomatoes.

Nutrition Information per bowl (not including the tomatoes or hot sauce)

Calories 237, Total Fat 10 g, Cholesterol: 41 mg, Sodium 240 mg, Potassium 272.6 mg, Carbohydrates 20 g, Fiber 5 g, Sugar 1 g, Protein 20 g

Kale & Chicken Burrito Bowl
 
Prep time
Cook time
Total time
 
Author:
Recipe type: lunch, bowl, gluten free, dairy free
Cuisine: Mexican
Serves: 4 bowls
Ingredients
  • 2 chicken breasts (about 10 oz of chicken total)
  • 1 Tbsp dried chives
  • ⅛ tsp chipotle powder
  • ⅛ tsp smoked paprika
  • ⅛ tsp salt
  • 1 cup brown rice, uncooked
  • about 4 loosely packed cups (1 bunch) Tuscan or curly kale, ribs removed and chopped into small pieces
  • ½ cup lime juice, divided
  • 1 Tbsp evoo (extra virgin olive oil)
  • ½ jalapeño, seeded and finely chopped
  • ½ tsp cumin
  • ¼ tsp salt
  • 1 avocado, sliced into big chunks
  • Garnish: chopped cherry tomatoes, hot sauce
Instructions
  1. Chicken: Preheat the oven to 400 degrees. Place the chicken breasts in a glass-baking dish and fill the dish with about an inch of water. The water should just cover the bottom of the baking dish and not cover the chicken completely. Sprinkle the chicken breast with chives, chipotle, smoked paprika, and salt. Bake at 400 degrees for 25 minutes, or until the chicken has an internal temperature of 165 degrees Fahrenheit. When the chicken is thoroughly cooked. Shred the chicken with the juices and cooking water using two forks and mix it all together and set aside in a separate dish.
  2. Rice: Place 2 cups of water with rice in a large pot. Cover and bring to a boil. Reduce the heat to low and simmer for 30 minutes, or until all water is drained. Remove from heat and fluff with fork.
  3. Kale: Whisk together ¼ cup lime juice, olive oil, jalapeño, cumin and salt. Toss the kale with the lime dressing in a large bowl.
  4. Avocado: Combine the remaining lime juice with the avocado in a food processor. Process until smooth.
  5. To serve, spoon a ¼ of the rice, a ¼ of the chicken, and a ¼ of the kale into a bowl. Top with ¼ of the avocado and a few quartered cherry tomatoes.
Nutrition Information
Serving size: 1 bowl Calories: 237 Fat: 10 g Carbohydrates: 20 g Sugar: 1 g Sodium: 240 mg Fiber: 5 g Protein: 20 g Cholesterol: 41 mg

Kale Chicken Burrito Bowl from The Nutrition Twins

 

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