Tuesday, May 8, 2012

Champion Nutrition Recipe of the Week - Lettuce Wraps!

When you're looking to reduce carbs, a lettuce wrap is an easy and tasty way to do it. You can put anything in a wrap - and it's super portable!  Start with your favorite lettuce - I know lots of recipes call for Boston or Bib lettuce, but it's not a personal favorite ;-) I prefer green leaf, romaine or iceberg myself, but use whatever works for you! Here are a couple of my favorite fillings for lettuce wraps.

Asian Chicken Lettuce Wraps
- serves 4

INGREDIENTS
1 Tbsp sesame oil (I prefer dark)
1 lb ground chicken breast, raw
2 Tbsp minced garlic, raw
2 tsp grated ginger root, raw
1 cup mung bean sprouts
1/2 cup cucumber with peel, sliced
1/2 cup carrot, raw, grated or peeled
1/2 cup radish, sliced or chopped
1 head lettuce
Bragg's Amino's (or low sodium terriyaki sauce)

DIRECTIONS
Heat sesame oil in skillet. Add garlic and ginger and saute until lightly brown, add chicken. Cook until meat is no longer pink.

Fill lettuce leaves with bean sprouts, cucumber, carrot and radish, then top with meat. Spray on Bragg's Amino's or lightly season with low-sodium terriyaki sauce.

Serve immediately or wrap in saran wrap, toss in your cooler and go!

TIPS: can substitute tempeh, beef, turkey or pork for chicken.

NUTRITION: per serving 189 calories, 28g protein, 7g carbs, 5g fat, 117 mg sodium, 2 g fiber.



Fiesta Taco Wraps - serves 4
Fire Roasted Diced Tomatoes with Green Chilies
INGREDIENTS
1/2 lb lean ground beef or bison
1/2 lb ground chicken breast (or turkey or lean pork)
1 Tbsp Mrs Dash Southwest Chipotle
1 tsp Mrs Dash Extra Spicy
1 15 oz can Fire Roasted Diced Tomatoes with Green Chilies (I use Muir Glen)
1 small can sliced olives, drained and rinsed
Low Sodium Salsa for topping
*optional sliced green onion for topping
*optional 1 Tbsp per serving shredded cheddar or 1/2 Tbsp per serving crumbled feta
*optional add slices of fresh avocado in place of the cheese
*optional add black beans

DIRECTIONS
Brown together the beef and chicken with the Mrs Dash seasonings.
When cooked through, drain with a sieve and rinse with hot water to remove any excess fat. Return to pan.
Add the can of tomatoes, olives, and mix well.
Fill lettuce cups with mixture, top with 1 Tbsp salsa and cheese if using.
Serve immediately or wrap in saran wrap and toss in your cooler!

NUTRITION  per serving: 199 calories, 28g protein, 10g carbs, 5g fat, 500mg sodium, 4g fiber.


MORE Fun Fillings...
You know all that chicken you precooked this week? Chop some up, mix with a couple tablespoons of your favorite salsa, toss in a lettuce leaf and enjoy! Or... chop it up, mix with a little brown rice and dice green onion, add some Bragg's Amino's and stuff the lettuce. OR (my personal favorite) chop up some chicken, add a Tbsp of peanut or almond butter, heat in the microwave and mix well - add green onion and stuff the lettuce, roll it up and ... Awesome!  :-)



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