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July 31 2016

Wrap it Up with Lettuce Wraps




licensed via shutterstock.com

licensed via shutterstock.com

Wraps come in so many forms. My favorite sandwich shop offers a low-carb wrap, a gluten-free option, spinach and whole wheat. Many of them come with sprouts and lettuce. These options can make them seem healthy, but the problem is they’re still the size of a Chipotle burrito, filled with cheese and slathered with mayo.

One of my favorite bookstores has a cafe that serves the ABC. The Avocado Bacon and Cheddar. It’s amazing, and it’s also not a very healthy choice–not just because of the ingredients, but because it’s huge. It’s my treat after I go kayaking, but even after a paddle I know the healthiest choice is only half of the delicious wrap.

Wraps with lean protein, lots of veggies, low-fat and light condiments can be healthy choices, especially if they aren’t overstuffed so it’s a reasonably-sized portion.

Kate-Moffett-Mexican-Chili-Lime-Taco-CupMy favorite wraps aren’t usually available at a sandwich counter. For high protein, low-carb, reasonably portioned wraps, l love lettuce.

Turkey lettuce wraps, or cups, are all the things I love: they’re a healthy, low fat, low sugar, high protein option that are balanced, fresh and will leave you feeling fit to lead. Lean ground turkey breast has just 120 calories per serving. These four healthy, yummy recipes take one pound of turkey and give you four different ways to use it all.

Each of the recipes is quick and easy. They require little prep time and can be made simply but without sacrificing flavor you want to savor or nutrition you need so you can easily nourish yourself mind and body.

The first is a Mexican Lime taco cup. It has spicy seasonings and a kick of acid from a squeeze of lime. There are zesty red onions to round out the flavor profile and a mix of red, yellow and green pepper for a balanced recipe as well as a little crunch. It’s topped with a dollop of guacamole  for a little extra fullness of flavor plus a little bit of vitamin K, C, B5, B6, folate, potassium and a dash of fiber. Finally, it’s served with a small side of salsa for a little kick and a small serving of lycopene.

The next is a Spicy Szechuan lettuce wrap. It has lots of flavor from a clean, organic marinade. There are scallions, which are rich with in antioxidants, peppers, and onions for a flavorful, low-fat, low-calorie, low-carb, healthy, yummy meal you can enjoy.

The following tasty lettuce cup is Ginger Teriyaki. It’s a quick stir-fry with garlic, ginger, onion and peppers. This healthful combination is full of flavor for you to feel fresh and ready to connect to confidence by feeling fit, balanced and nourished in your mind and body. Ginger is great for digestion and one clove of garlic has 1 gram of fiber, 23 percent of the recommended daily allowance of  B6, 17 percent of the RDA of B6 and 15 percent of the RDA of vitamin C.[i]

Finally, there’s a Thai lettuce wrap. The healthy, yummy meal includes garlic, ginger with the full flavors of lime, seasoning from fish sauce, scallions, cilantro and is finished with just a little bit of chopped pineapple.

All of these recipes are made using Mantova Extra Virgin Garlic Olive Oil Spray to for a lean preparation that also adds extra flavor.  Mantova Extra Virgin Garlic Olive Oil Spray is made from olive oil but only has 15 calories per spray. You can find it at grocery stores or at online retailers including  Amazon.com.

These recipes are all also portioned out for single servings. If you buy a package of ground turkey, you have four recipes to try. If you’re cooking for two, you can easily try two, doubling the recipes, splitting the package in half. If you’re cooking for four, you can multiply accordingly, using the whole pound of ground turkey.

If you are cooking for one, these recipes reheat extremely well and you won’t feel like you’re eating leftovers. They’re meant to be made fast so I offer ingredient-shortcuts to skip so some prep work so you can make dinner for the week in less than two hours, using 3 peppers, one onion, one bunch of scallions, one bunch of cilantro and one package of turkey.  You’ll also have enough lettuce left over for salads to go with your dinner.

 

Mexican Chili Lime Taco Cups

4 ounces ground turkey

¼ onion, finely chopped

¼ red pepper, diced

¼ green pepper, diced

¼ yellow pepper, diced

1 tablespoon cilantro, chopped

1 tablespoon prepared green pepper sauce

2 tablespoons lime juice

2 sprays Mantova Extra Virgin Garlic Olive Oil Spray

Optional: Key Lime Taco Skillet Seasonings

1 large butter, Boston or iceberg lettuce leaf

Salsa to top, approximately 2 tablespoons

Guacamole to top, approximately 2 tablespoons

  1. Spray a medium pan with Mantova Extra Virgin Garlic Olive Oil Spray
  2. Heat over high heat
  3. Sauté onions and peppers and one tablespoon lime juice over medium high heat for one to two minutes or until the onions have softened.
  4. Add turkey, cilantro, green pepper sauce, remaining lime juice and cook until the meat is cooked through and completed.
  5. Remove from heat, scoop meat into lettuce leaf, top with salsa and guacamole, wrap and enjoy!

 

Spicy Szechuan Lettuce Wraps

4 ounces ground turkey

¼  red pepper, diced

¼  yellow pepper, diced

¼  green pepper, diced

¼  onion, finely chopped

1 tablespoon soy sauce

2 tablespoons spicy Szechuan sauce,  such as San-J Hot and Spicy Szechuan Stir Fry and Marinade

2 scallions, green parts, chopped

2 sprays Mantova Extra Virgin Garlic Olive Oil Spray

1 large butter, Boston or iceberg lettuce leaf

  1. Spray a medium pan with Mantova Extra Virgin Garlic Olive Oil Spray
  2. Heat over high heat
  3. Sauté onions and peppers and one tablespoon of spicy Szechuan sauce over medium-high for one to two minutes heat or until onions have softened.
  4. Add turkey, scallions, remaining spicy Szechuan sauce and soy sauce.
  5. Cook over medium-high heat until the meat is finished.
  6. Remove from heat, scoop meat into lettuce leaf, wrap and enjoy!

 

Teriyaki Ginger Lettuce Cups 

4 ounces ground turkey

1 garlic glove, minced

½ inch ginger, finely chopped or 2 teaspoons  prepared ginger-garlic paste, such as Christopher Ranch Garlic and Ginger Stir-Fry Paste

2 tablespoons teriyaki sauce

1 tablespoon soy sauce

¼ onion, finely chopped

½ red pepper, diced

½ yellow pepper, diced

2 scallions, green parts, chopped

2 sprays Mantova Extra Virgin Garlic Olive Oil Spray

1 large butter, Boston or iceberg lettuce leaf

  1. Spray a medium pan with Mantova Extra Virgin Garlic Olive Oil Spray
  2. Heat over high heat
  3. Sauté onions and peppers with ginger-garlic mix and one tablespoon of teriyaki sauce over medium-high for one to two minutes heat or until onions have softened.
  4. Add turkey, scallions, remaining teriyaki sauce and soy sauce.
  5. Cook over medium-high heat until the meat is finished.
  6. Remove from heat, scoop meat into lettuce leaf, wrap and enjoy!

 

Kate-Moffett-Thai-Lettuce-Wrap

Turkey Thai Lettuce Wraps

4 ounces ground turkey

2 scallions, green parts, chopped

1 tablespoon cilantro, finely chopped

2 tablespoons lime juice

2 tablespoons diced pineapple

¼  onion, chopped

½  green pepper, diced

1 tablespoon fish sauce

½  inch piece of ginger chopped  or 2 teaspoons prepared ginger, such as Christopher Ranch Chopped Ginger

¼  teaspoon Old Bay

2 sprays Mantova Extra Virgin Garlic Olive Oil Spray

1 large butter, Boston or iceberg lettuce leaf

 

  1. Spray a medium pan with Mantova Extra Virgin Garlic Olive Oil Spray
  2. Heat over high heat
  3. Sauté onions and peppers for one to two minutes with one tablespoon of lime juice.
  4. Add turkey, remaining lime juice and fish sauce.
  5. Cook for 30 seconds to a minute.
  6. Add scallions and cilantro.
  7. Finish cooking, letting any extra liquid absorb.
  8. Remove from heat, scoop meat into lettuce leaf, wrap and enjoy!

 

[i] Leech, Joe. “11 Proven Health Benefits of Garlic.” Authority Nutrition. N.p., 2014. Web. 26 July 2016.

 

About Kate Moffett

Hi I’m Kate I spend my days navigating New York City where I make the Internet sparkle using degrees from Middlebury College, the Cordon Bleu in Paris and the MFA program in Creative Writing at the University of Pittsburgh. In Paris, I learned that butter, sugar and flour will make most food amazing but that’s too easy; I like a challenge. And I’m also a huge fan of healthy eating, fitness and keeping mind and body balanced. You can also find me two ways on Twitter professionally @WineAndWebGirl or at my personal account @LittleMissMoff and tasting any food I can find – I’ll try anything twice!

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