LETTUCE WRAPS RECIPE
Lettuce wraps can be a healthy and low-carb option for weight loss. By using lean protein and filling the wraps with colorful vegetables, you can create a satisfying meal that is lower in calories and carbohydrates.
INGREDIENTS
- 1 lb (450g) ground chicken or turkey
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 small onion, finely chopped
- 1 teaspoon grated ginger
- 1 small carrot, grated
- 1 bell pepper, finely chopped
- 2 tablespoons soy sauce or tamari (gluten-free soy sauce)
- 1 tablespoon hoisin sauce (check for gluten-free version if needed)
- 1 tablespoon rice vinegar
- Salt and pepper to taste
- Butter lettuce leaves or any lettuce variety suitable for wrapping
- Optional toppings: chopped green onions, chopped cilantro, sliced almonds
INSTRUCTIONS
Heat olive oil in a large skillet or pan over medium heat. Add minced garlic, chopped onion, and grated ginger. Sauté until fragrant and onions become translucent.
Add ground chicken or turkey to the pan. Break up the meat with a spatula and cook until browned and fully cooked through.
Stir in grated carrot and chopped bell pepper. Cook for a few minutes until the vegetables begin to soften.
In a small bowl, whisk together soy sauce, hoisin sauce, and rice vinegar. Pour the sauce mixture over the chicken and vegetables. Stir well to combine. Cook for another 2-3 minutes to allow the flavors to meld together. Season with salt and pepper to taste.
Remove the pan from heat and allow the mixture to cool slightly.
Take a lettuce leaf and spoon a generous amount of the chicken and vegetable mixture into the center of the leaf.
Optional: Garnish with chopped green onions, chopped cilantro, or sliced almonds for added flavor and crunch.
Roll up the lettuce leaf to form a wrap, securing the filling inside.
Repeat the process with the remaining lettuce leaves and filling.
TIPS
Choose lean protein: Opt for ground chicken or turkey with low fat content to keep the dish lighter. You can also use tofu or tempeh as a vegetarian alternative.
Load up on vegetables: Incorporate a variety of vegetables into your filling for added fiber, vitamins, and minerals. Feel free to experiment with different vegetables based on your preferences.
Control the sauce: Be mindful of the amount of sauce you use to flavor the filling. While sauces can add flavor, they may also contribute to the overall calorie and sodium content. Use them in moderation or consider making your own lower-sodium sauces at home.
Serve with a side of greens: Pair your lettuce wraps with a side salad or steamed vegetables to increase the nutrient density of your meal.
Double up on lettuce leaves: If the lettuce leaves are small, use two leaves to make a sturdier wrap and prevent the filling from falling out.
Meal prep option: You can prepare the filling in advance and store it in the refrigerator for quick and convenient meal prep throughout the week. Simply assemble the wraps when ready to eat.
NUTRITION VALUE
- Calories: Approximately 200-250 calories (depending on the portion size and ingredients used)
- Protein: 20-25 grams
- Fat: 8-10 grams
- Carbohydrates: 10-15 grams
- Fiber: 2-4 grams
