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Chicken & Fish "Wraps" (Low Carb)

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Chicken & Fish "Wraps" (Low Carb)

Chino Wayne | Jul 24, 2005 06:21 PM

Being on the Liquid Diet I am permitted one, reasonable meal a day, which consists primarily of vegetables and some protein. Here are some “wraps” that I have adapted to fool myself in to thinking that I am still eating the way I formerly did:

Chicken Wraps (Tacos)

While the tortilla may be a part of the total, authentic taco experience, the complex carbohydrates the tortilla represents have no place in my current diet, whether corn, wheat flour, soft or fried. Large, pliable lettuce leaves are the perfect palette for composing a taco experience and the perfect mechanism for conveying this "finger food" from plate to mouth.

1-Skinless chicken breast
1-Bottle Lawry's Teriyaki or Baja Chipotle marinade
8-Large green leaf or red leaf lettuce leaves
½ Cup black olives (chopped, sliced or whole)
¾ Cup (or to taste) diced yellow onion
½ Cup (or to taste) “chunky" salsa (I like La Victoria Salsa Ranchera fortified with Dave's Insanity hot sauce)

Slice the chicken breast in to bite size strips (this will help the marinade soak in to the chicken). Marinate the chicken in a plastic bag in which as much of the air as possible has been removed for four hours to four days in the refrigerator. One bottle of Lawry’s marinade is enough for four to six chicken breasts, just turn the marinating bag occasionally and “work” the marinade through the chicken so that it comes in contact with all surfaces. If using whole (un-cut) chicken breasts, pierce them liberally with a fork before marinating to help the meat absorb the marinade.

Separate, wash and dry the lettuce leaves; place the other "condiments" in to convenient serving containers. Sauté the chicken over medium heat until cooked (I use a Teflon coated sauté pan and Pam spray). If you have pre-cut and marinated the chicken, when you sauté it the residue of marinade will nicely caramelize the chicken (as opposed to sautéing a whole chicken breast, and then slicing it). For each "taco" place some of the chicken on a flat lettuce leaf, spoon on some olives and onion. Spoon on salsa to taste. Wrap the lettuce around the filling and enjoy, trying not to let any of the "filling" leak out on to your shirt. This is roughly 600 calories, based on a large chicken breast, but will probably feed two people.


Chicken Wraps (Asian Style)

1-Skinless chicken breast
1-Bottle Lawry's Teriyaki or Sesame Ginger marinade
8-large green leaf or red leaf lettuce leaves
¼ Cup julienne carrots
½ to 1 Cup bean sprouts
¼ to 1/3 Cup Asian style dipping sauce.

Prepare the chicken as above. Separate, wash and dry the lettuce leaves; place the other "condiments" in to convenient serving containers. Prepare the dipping sauce (instructions and ingredients follow). Sautee the chicken over medium heat until cooked (I use a Teflon coated sauté pan with Pam spray).

For each "wrap" place some of the chicken on a flat lettuce leaf, spoon on some bean sprouts and carrots. Sparingly drizzle some Thai Peanut sauce (this condiment is available ready made in the Asian food section of the supermarket) over the "stuffing", and then sparingly dribble some of the Asian dipping sauce over the "stuffing" (or leave the sauce on the side for dipping the wraps). Wrap the lettuce leaf around the filling and enjoy, wear a bib, you will dribble dipping sauce on yourself. By being judicious with the Thai Peanut sauce, this will be less than 600 calories total.

Asian Style Dipping Sauce

2-4 Tbsp soy sauce
1-Tbsp rice wine vinegar
1-Tbsp sesame oil
10-20 drops (or to taste) chili oil

Mix together, to taste (remember it does not take a lot of any of these ingredients, keep the soy sauce to a minimum because of the salt). Stir well and frequently, serve sparingly. You may want to experiment with the proportions of these ingredients, the taste of the soy and the sesame oil is quite pronounced. You may also add some grated or finely chopped fresh ginger.


Fish Wraps (Ersatz Fish Tacos)

12-Oz red snapper
8-large green leaf or red leaf lettuce leaves
1-2 Cups shredded white or red cabbage
1/3 Cup sliced radishes
Salsa to taste.

Sautee the fish over high heat until cooked (I use a Teflon coated sauté pan with Pam spray), cook the fish in batches (I cook a batch, eat it, then cook another batch), breaking or cutting the fish in to chunks and placing it in the sauté pan, the fish will cook very quickly, do not over cook it. For each "taco" place some of the cooked fish on a flattened lettuce leaf, spoon on some of the cabbage and radish, spoon on salsa to taste. Wrap the lettuce leaf around the filling and enjoy. 12 ounces of red snapper is roughly 400 calories, factor in the other ingredients and the total calories should be less than 600. Salmon is also good, but it will be higher in calories.

Link: http://www.indefatigable-indolence.org

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