It’s a brand new day with a brand new manner for sandwiches. Extra nutritious and extra inventive, lettuce wraps is usually a nice substitute for chopping the energy, carbohydrates and sodium present in bread.
Select sturdy greens for the perfect ends in holding and wrapping elements like creamy hen or turkey salad. Greens choices equivalent to bibb, romaine or little gem lettuces work properly. Some complete leaf lettuces will even work in wrapping or holding elements.
Six methods to lettuce wrap success.
1. Choose your protein: In the event you don’t have cooked turkey as listed in our recipe for Turkey Salad Wraps, leftover hen works simply as properly. And in case you’re into tofu, leftovers involving this wholesome protein may work in a wrap.
Nonetheless on the lookout for a fast protein? Open a pair cans of tuna, drain, rinse and add it to the salad elements.
2. Alter your sauce: Typical salads are laden with fats and energy from the sauce. In our recipe, we’ve minimize that fats and energy and added a couple of vitamins, like protein and calcium, through the use of reduced-fat mayonnaise and non-fat Greek yogurt.
3. Embrace veggies: Our recipe requires celery and onion, however be happy so as to add extra. Chop up some cucumbers, purple peppers or carrots for added crunch, taste and diet.
4. Add fruit: We’ve added dried cranberries to our recipe, however in case you don’t have cranberries in your cupboard, you should use raisins, slices of strawberries, halved grapes or chopped apples.
5. Attempt texture: For crunchiness, we used walnuts, however any nut or seed works properly, too. For additional taste, strive toasting them. Right here’s a fast “toasting” trick: Merely put the nuts or seeds on a plate and microwave them, 30 seconds at a time, till evenly toasted.
6. Substitute wrappings: In the event you’re out of lettuce or different greens with large leaves, take into account placing the turkey salad right into a half of a hollowed-out pepper.
MORE RECIPES: The final Caesar salad recipe you will ever want
The key to those wraps is the number of textures and tastes. Our lettuce wraps can keep contemporary and journey to supply a satisfying lunch at work or faculty. Merely put them in a lidded container and preserve chilly till serving time. And as you take pleasure in your lunch, you possibly can chill out realizing that you simply’ve wrapped a number of vitamins right into a single meal.
Turkey salad wrap recipe
Makes: 4 servings (2 wraps every) / Prep time: quarter-hour / Whole time: quarter-hour
2 ½ cups cooked turkey, shredded
¼ cup reduced-sugar dried cranberries
¼ cup walnuts, chopped
½ cup celery, finely chopped
2 tablespoons purple onion, chopped
¼ cup reduced-fat mayonnaise
½ cup plain, non-fat Greek yogurt
¼ teaspoon white pepper
8 full leaves bibb or romaine lettuce
In a medium bowl, mix turkey, cranberries, walnuts, celery, purple onion, mayonnaise, Greek yogurt and white pepper. Divide combination between eight lettuce leaves and wrap. If not consuming straight away, place the wraps in a lidded container and refrigerate. Use inside a couple of hours. You may as well retailer the salad individually till able to make the wraps.
From Henry Ford LiveWell.
290 energy (41% from fats), 14 grams fats (2.5 grams sat. fats), 10 grams carbohydrates, 30 grams protein, 200 mg sodium, 70 mg ldl cholesterol, 24 mg calcium, 1 gram fiber. Meals exchanges: ½ fruit, 4 protein.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Well being. For extra recipes and well being info, go to henryford.com/weblog. For questions on in the present day’s recipe, e-mail [email protected]
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