It’s a brand new day with a brand new means for sandwiches. Extra nutritious and extra artistic, lettuce wraps generally is a nice substitute for slicing the energy, carbohydrates and sodium present in bread.
Select sturdy greens for the most effective ends in holding and wrapping components like creamy rooster or turkey salad. Greens choices akin to bibb, romaine or little gem lettuces work effectively. Some entire leaf lettuces can even work in wrapping or holding components.
Six methods to lettuce wrap success.
1. Choose your protein: If you happen to don’t have cooked turkey as listed in our recipe for Turkey Salad Wraps, leftover rooster works simply as effectively. And when you’re into tofu, leftovers involving this wholesome protein may work in a wrap.
Nonetheless in search of a fast protein? Open a pair cans of tuna, drain, rinse and add it to the salad components.
2. Alter your sauce: Typical salads are laden with fats and energy from the sauce. In our recipe, we’ve lower that fats and energy and added a number of vitamins, like protein and calcium, by utilizing reduced-fat mayonnaise and non-fat Greek yogurt.
3. Embrace veggies: Our recipe requires celery and onion, however be at liberty so as to add extra. Chop up some cucumbers, pink peppers or carrots for added crunch, taste and diet.
4. Add fruit: We’ve added dried cranberries to our recipe, however when you don’t have cranberries in your cupboard, you need to use raisins, slices of strawberries, halved grapes or chopped apples.
5. Attempt texture: For crunchiness, we used walnuts, however any nut or seed works effectively, 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: If you happen to’re out of lettuce or different greens with huge leaves, take into account placing the turkey salad right into a half of a hollowed-out pepper.
MORE RECIPES: The last Caesar salad recipe you’ll ever need
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 college. Merely put them in a lidded container and preserve chilly till serving time. And as you get pleasure from your lunch, you may loosen up realizing that you simply’ve wrapped a variety 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 pink 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, pink onion, mayonnaise, Greek yogurt and white pepper. Divide combination between eight lettuce leaves and wrap. If not consuming immediately, place the wraps in a lidded container and refrigerate. Use inside a number of hours. You can too 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 right this moment’s recipe, e-mail HenryFordLiveWell@hfhs.org.
