Made famous by P.F. Chang and also served at other restaurants including Cheesecake Factory and California Pizza Kitchen, lettuce wraps are a popular Chinese-inspired appetizer choice. Since it is usually a large serving, I tend to order lettuce wraps for my meal. There is something so appealing about the warm chicken and veggie combination served against the cool, crisp lettuce. The sauce in the meat mixture along with the similar dipping sauce makes for an amazing flavor combination. This is a recipe that I would never be able to recreate on my own as I had no idea what ingredients could provide such a succulent sensation. With the help of a fellow blogger, I have perfected this recipe and have gotten compliments by everyone who has tried it. I would have to say the most sincere compliment is from the boyfriend who licks the plate clean after each serving (literally). This is by no means a quick week night meal. There is a lot of chopping and dicing involved but with the help of a veggie chopper, it is not too bad. I would suggest preparing the meat, veggies, and sauces ahead of time. Then the actual cooking time is only about 15 minutes.  Most recipes that I make require quite a bit of nutrition modifications to get them to the point that I will eat them. The original recipe is pretty healthy as it, full of lean protein and veggies with very little fat. I have given the nutrient analysis based on 6 servings with each serving making 2 lettuce wraps for only 95 calories. You can divide the recipe to make 4 larger portions and each serving would still only amount to 142 calories! This is a great meal to serve to guests because it looks fancy and tastes fabulous. I served it over boiled whole grain brown rice along with a dipping sauce that I will post about later. The sauce is so similar to the white sauce served at Japanese steakhouses. It is quite amazing!

1. Boil chicken breast for 15 minutes or until cooked thoroughly. Chop finely to the size of a corn kernel.
2. Finely grate the carrot. Finely dice the onion, water chestnuts, mushrooms, and bell pepper to the same size of the chicken.
3. Whisk together the sauce ingredients. If you doubled the sauce to make the dipping sauce, set half aside.
4. Spray a large pan with cooking spray. Add onions, mushrooms, and bell pepper. Saute for 2 minutes to soften. 
5. Add chicken, water chestnuts, and garlic. Saute for 2 minutes. 
6. Add sauce to pan and bring to a boil. Simmer for 10 minutes until the liquid is reduced. Add grated carrot. 
7. For dipping sauce, add an additional 1/2 tsp sriracha sauce and 1/4 tsp red pepper flakes to the reserved sauce.

Authentic Chinese food is one of the healthiest cuisines in the world. The fact that the Chinese center their meals around whole grains, locally farmed vegetables, and lean meats explains why they do not have the obesity epidemic that we do here in the United States. Although Asian restaurants seem to be in abundance in our culture, the typical fare served at these eateries barely resembles the fresh, traditional ingredients. Mainly because of the American demand for such options, most Chinese entrees include white rice, fried meats, and thick sauces. These adaptations lead us far from a nutritious meal; with many menu selections, you would be better off choosing a combo meal from a hamburger joint. Not only are the dishes loaded with saturated fat and calories, but the sodium content is astounding. By following my healthy substitutions, you can slash these statistics in half.

In no way am I trying to convince you that my recipe for Shrimp "Un-fried" Rice is of Chinese authenticity; it is simply a healthier version of an American-Chinese favorite. I would never even consider ordering shrimp fried rice in a restaurant, but I feel good about enjoying this meal at home in its healthier form. The dish is full of flavor provided by whole-grain brown rice, fresh gulf shrimp, and fried rice seasoning mix. I just so happened to have jumbo gulf shrimp in the freezer (thanks to my dad's recent visit to Destin, FL) when preparing this, but any type will work fine. Of course, the fresher, the better.  It is a very simple  recipe that is easy to prepare in large amounts- just double or triple the ingredients. Wok your way to a healthier lifestyle!

• Many places offer steamed entrees that are served with sauce on the side (Dip lightly, Don't pour).
• Begin your meal with a cup of broth-based soup or a small salad (No Crispy Noodles).
• Choose steamed brown rice over white or fried rice.
• Avoid egg rolls, fried foods, and desserts.
• Stay away from the All-You-Can-Eat buffet. 
• Try using chopsticks to take smaller bites.
• Remember that rice has about 200 calories per cup.
• "Sweet and Sour" = "Fat and Sugar"
• Vegetarian labeled dishes are not always the healthiest options.
• Most meals contain 2-3 servings. Split with a friend or box the leftovers.
• Many fast food chains and some fine dining restaurants post their nutrition information online. Check the stats to decide what you should order before you go.
• Enjoy a fortune cookie for only 30 calories.

***If you cannot locate Kikkoman's fried rice seasoning mix, there are other brands on the shelves in the Asian section of your grocery store. Just be sure to read the directions on the packet, as the preparation of the mix may differ slightly.