Diabetic Recipes
Chinese Chicken Salad Rolls
(makes 18 to 20 rolls)
| 2 | tablespoons (30 ml) reduced-sodium soy sauce |
| 1 | teaspoon (5 ml) dark sesame oil |
| 2 | tablespoons (30 ml) rice vinegar |
| 2 | teaspoons (10 ml) grated peeled fresh ginger |
| 1 | pound (480 g) boneless chicken breasts, all fat removed |
| vegetable cooking spray |
| 1/2 | teaspoon (2.5 ml) chili oil |
| 1 | large head of Boston or butter lettuce, or enough to get 18 to 20 large leaves |
| 1/2 | cup (24 g) cilantro leaves |
| 1 | cucumber, peeled, seeded and chopped |
| 5 | ounces (150 g) canned water chestnuts, drained and chopped |
| 1/2 to 1 | (2.5 to 5 ml) teaspoon chili and garlic sauce, depending on taste |
| 2 | teaspoons (10 ml) hoisin sauce |
- Mix the soy sauce, oil, vinegar and ginger in a bowl. Cut the chicken across the grain into 1/4 inch (0.6 cm) strips. then cut into bite size pieces. Toss in the soy sauce marinade and set aside for 30 minutes.
- Coat a nonstick pan with cooking spray. Add the chili oil and heat the pan. Drain the marinade and add the chicken. Stir-fry until cooked through and browned. Place in a bowl and cool.
- Stir in the cilantro, cucumber, and water chestnuts, along with the chili and garlic sauce, and hoisin sauce. Toss and set aside.
- Place a scant 1/4 cup (60 ml) of the chicken mixture on a lettuce leaf. Roll up, turning in the ends. Repeat until all rolls are formed. Arrange rolls on a large serving plate and serve.
| Per 2-roll serving: | 81 calories (18% calories from fat), 13 g protein, 2 g total fat (0.3 g saturated fat), 4 g carbohydrates, 1 g dietary fiber, 29 mg cholesterol, 236 mg potassium, 190 mg sodium |
| Diabetic exchanges: | 1 1/2 very lean protein, 1/2 carbohydrate (1 vegetable) |
