How Many Calories in a Serving of Lettuce Wraps?

Lettuce Wraps - Healthy Snack or Calorie Disaster?

After all the overindulgences of the holidays, you're probably trying to watch what you eat. Good for you -- but in order to successfully 'watch what you eat,' you need to know what you're putting into your mouth, horrendous calorie counts and all. So listen up.

Let's imagine, for instance, that you went to PF Chang's for dinner one night with friends. You decide to get an appetizer. You know that won tons and spring rolls are deep fried, so you opt for a healthier-sounding dish, the lettuce wraps. They're tasty, that's for sure, but are they healthy? What do you think?

How Many Calories in a serving of Lettuce Wraps from PF Chang's?
  1. 255 calories
  2. 478 calories
  3. 576 calories
  4. 1028 calories
According to PF Chang's official website, a serving of the lettuce wraps has 567 calories and 13 g of fat (ordered with the sauce and rice sticks.) Not bad -- but not great either. If you're enjoying these and an entree, watch out. But ordered alone as a main meal or shared among several friends, it's not that bad -- for restaurant food. However, if you're watching carbs, beware. This dish has 77 g of them.

Lettuce wraps are a healthy snack that you can enjoy at home too -- here's a recipe in case you're interested in trying them for yourself.

Asian Style Lettuce Wraps Recipe

Spicy Pork and Bean Sprout Saute Wrapped in Crisp Lettuce Leaves

Lettuce wraps are low in fat, easy to make and fun to eat. Loaded with veggies and pork (a lower fat alternative to beef) these are a good healthy snack choice.

Lettuce wraps have developed something close to a cult following over the last few years. They can be found in some form, offered as an appetizer at nearly any restaurant.

With the crisp lettuce shell, they are light and fresh. Much more healthy fare than other meal starters and snacks. Why not impress your friends or family and whip up a batch for movie or game night snacking.

These spicy, tasty treats can be eaten as a meal, an appetizer or a snack. They are quick, easy and fun to make and to eat. You can be creative with the presentation of these wraps. Offer the lettuce creatively displayed on a plate with the meat offered on a separate plate and the veggies and some dipping sauces each offered on the side. Allow each person to build their own wrap taco style.

Lettuce Wraps:

Pork filling Ingredients:
  • 1# ground or finely minced pork (duck or chicken make delicious alternatives)
  • 2 tbsp peanut oil (or olive oil)
  • 1/8 tsp cayenne (optional)
  • 1/2 tsp garlic powder
  • 1/2 tsp ground black pepper
  • 1 tsp Worcestershire sauce
  • 2 tbsp sweet rice flour
  • 1 c water
  • 1 tsp vegetable or mushroom base

  1. Heat oil in a large skillet over med-high heat
  2. Add pork and stir constantly for 1 min
  3. Sprinkle on cayenne, garlic powder, black pepper and Worcestershire and continue to cook until meat is browned (about 4 more min)
  4. Pour in water
  5. Add vegetable or mushroom base
  6. Sprinkle on rice flour and stir well
  7. Reduce heat to simmer (med-low heat) and cook until most of the liquid has dissolved slightly and has thickened
  8. Remove from heat

Dipping Sauce Ingredients:
  • 1 tsp grated ginger
  • 1/4 tsp Sriracha sauce (if you want your sauce spicy). If you can't find Sriracha sauce a hot pepper sauce can be substituted
  • 2 tsp minced ginger
  • 3 tbsp rice wine vinegar or sake
  • 2 tsp oyster sauce
  • 1 tsp white sugar
  • 1/2 tsp sesame oil
  • 1/2 c water
  • 1/2 tsp vegetable or mushroom base
  • 1 tsp sweet rice flour or potato starch

  1. In a small bowl, whisk water and rice flour into a smooth paste
  2. Place all sauce ingredients and water and flour paste into a small sauce pan
  3. Bring to a boil over medium heat
  4. Cook, stirring constantly for about 5 min
  5. Remove from heat

Topping options:
  • 1/2 c finely sliced mushrooms (any kind you like)
  • 1/2 # bean sprouts
  • 6 green onions cut into small pieces
  • 1 can diced water chestnuts (drained)
  • 1/4 c chopped cashews

Serving Lettuce Wraps:
  1. Place washed and dried lettuce wraps on a plate. Put meat on a separate plate.
  2. Each topping ingredient may be placed in a separate small bowl or they can all be put side by side in little piles on a serving platter.
  3. Pour sauce in a bowl next to the meat
  4. To assemble a lettuce wrap, each person takes their own plate and a lettuce leaf. Meat is place onto the center of the leaf. Toppings of choice are added to the wrap. Sauce can be spooned onto the wrap or used as a dipping sauce.
The use of chopsticks makes serving much more of an adventure for most people. Keep a spoon and fork handy on the side just in case!

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