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Rainbow Lettuce Wraps

Makes about 2 cups (500 mL) filling

Lettuce wraps are a fresh alternative to bread-based wraps. These are best assembled individually at the table. Three 18-year-old taste testers finished this entire recipe off in no time at all!

Ingredients

1 lb lean ground turkey or chicken 500 g
1 tbsp grated gingerroot 15 mL
2 tsp canola oil 10 mL
3/4 cup finely chopped red bell pepper 175 mL
3/4 cup finely chopped yellow bell pepper 175 mL
1/2 cup finely chopped onion 125 mL
2  coves garlic, minced 2 
1  can (8 oz/227 mL) sliced water chestnuts, drained and chopped 1 
1/4 cup hoisin sauce 60 mL
3/4 tsp Chinese five-spice powder 3 mL
1/4 to 1/2 tsp hot pepper flakes 1 to 2 mL
1/2 cup shredded carrot 125 mL
1  head butter lettuce, leaves separated 1 
These would be great served at a teen’s birthday party.

Instructions

Step 1
In a large nonstick skillet, over medium heat, brown turkey and ginger, breaking up turkey with a spoon, for 5 to 6 minutes or until no longer pink. Transfer to a bowl and set aside.

Step 2
In the same skillet, heat oil over medium heat. Sauté red pepper, yellow pepper and onion for 4 to 5 minutes or until vegetables are softened. Return turkey to skillet and stir in water chestnuts, hoisin sauce, 1/4 cup (60 mL) water, five-spice powder and hot pepper flakes to taste; cook, stirring often, for 3 to 4 minutes or until heated through. Transfer to a serving bowl.

Step 3
Arrange carrot and lettuce leaves on a large platter and set out with the turkey mixture. Top each lettuce leaf with 2 tbsp (30 mL) of the turkey mixture, then carrot. Wrap lettuce to enclose filling.

Tips

You could also use cooled, cooked cabbage leaves as the wrap.
Children enjoy filling and rolling their own wraps.
 
 

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 2 wraps
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 140
10%
Fat / Lipides 6.3 g
Saturated / saturés 1.4 g
+ Trans / trans
Cholesterol / Cholestérol 45 mg
8%
Sodium / Sodium 191 mg
3%
Carbohydrates / Glucides 10 g
6%
Fiber / Fibres 1.6 g
Sugars / Sucres 4.5 g
Protein Protéines 11 g
21%
Vitamin A / Vitamine A
75%
Vitamin C / Vitamine C
2%
Calcium / Calcium
10%
Iron / Fer
High in: Vitamin C
Diabetes Food Choice Values:
1 Meat & Alternatives
Variation
Ground beef, pork or vegetarian ground round can be used in place of turkey.
Butter lettuce is a type of head lettuce that has, as the name implies, a smooth, buttery texture. Varieties of butter lettuce include Boston and Bibb.
Contributor
Heather McColl, Dietitian, British Columbia
© Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc.

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