Korean Style Chicken Wraps
How This Helps
This dish can help a patient in trimming down as it omits any carbohydrate source and pairs the chicken with lettuce instead. Also, the dish uses minimal oil, and the ingredients have low GI.
Nutrition Information for Chicken Wraps: Grams per serving: 150 g
Calories: 350 kcal; Fat: 20 g; Sat Fat: 2.5 g; Carbohydrates: 10 g; Fiber: 1 g
Instructions to Prepare Chicken Wraps:
1. Mince the garlic and separate the leaves of the lettuce. Cut the cucumber and scallions into 2-inch matchsticks. Cut the limes into wedges.
2. Add 1/4 cup the hoisin sauce to the honey, soy sauce, minced garlic, grated ginger, chili-garlic sauce and sesame oil. Mix adequately and add barbecue sauce with salt and pepper to taste.
3. Brush few amounts of vegetable oil to the chicken and add salt and pepper to taste. Grill the chicken. Occasionally, turn the chicken for adequate cooking. The chicken is slightly cooked after 10 minutes or when the chicken becomes golden. Brush the barbecue sauce and continue grilling and turning for 3 minutes or until the chicken turns golden brown. After cooking, set aside chicken for 5 minutes. Cut it into 1/2 –inch strips after.
4. Place the chicken strips on top of the lettuce. Top with a few amounts of hoisin sauce, scallions, cucumber, and a squeeze of lime.
Science and Research
1. Lettuce has antioxidant properties and contains a significant amount of fiber. Antioxidants are free-radical scavengers- prevents cancer and other chronic diseases. Fiber on the other hand also improves GIT processes and induces the feeling of fullness and reduces the feeling of hunger.
2. Cucumber is known to be rich in vitamins and minerals. Vitamin A, C, and folate are found in its flesh and fiber, magnesium, molybdenum, and potassium are found in its skin. In addition to these nutrients, Cucumber can help the patient combat diabetes and CVD. A hormone needed by the beta-cells of the pancreas for insulin production is found in cucumbers. Also, cucumber has zero GI thus helps the blood sugar level maintained at the desired level. When it comes to CVD, cucumber contains magnesium, potassium, and fibers that may help maintain blood pressure- particularly potassium since it is a vasodilator that helps in reducing tension in the blood vessels.