It’s a new day with a new way of sandwiching. A more nutritious and more creative lettuce wrap is an excellent alternative to cutting the calories, carbohydrates and sodium in bread.
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Choose tough vegetables for best results in retaining and wrapping ingredients such as creamy chicken and turkey salads. Green options such as bibs, romaine lettuce, and little gem lettuce are effective. Some whole leaf lettuce also helps to wrap and hold the material.
Six ways lettuce can be successful.
Choose a protein: If you haven’t cooked the turkey as described in the turkey salad wrap recipe, the leftover chicken will work as well. And if you’re interested in tofu, this healthy protein-containing leftover can also work in wraps.
Still looking for quick protein? Open a few cans of tuna, drain, rinse and add to the salad ingredients.
Adjust the source. A typical salad contains fat and calories from the sauce. In our recipe, we used low-fat mayonnaise and non-fat Greek yogurt to reduce its fat and calories and add some nutrients such as protein and calcium.
Include vegetables: Our recipe requires celery and onions, but feel free to add them. Finely chop cucumbers, red peppers and carrots to add texture, flavor and nutrition.
Add fruit: If you’ve added dried cranberries to your recipe, but you don’t have cranberries in your cabinet, you can use raisins, strawberry slices, halved grapes, or chopped apples.
Try the texture: I used walnuts for the texture, but any nuts or seeds will work. Try toasting for even more flavor. Here are some simple “toast” tips: Place the nuts or seeds on a plate and microwave for 30 seconds at a time until evenly toasted.
Alternative wrapping: If you don’t have lettuce or other vegetables with large leaves, consider putting the turkey salad in half of the hollowed out pepper.
The secret of these wraps is the variety of textures and tastes. Our lettuce wraps allow you to travel fresh and provide a satisfying lunch at work or school. Place in a covered container and allow to cool until serving time. And while you’re enjoying lunch, you can relax knowing that you’ve wrapped a lot of nutrients in one meal.
Bethany Sayre is a dietitian nutritionist registered with Henry Ford Health. For more recipes and health information, please visit henryford.com/blog. If you have any questions about today’s recipe, please email HenryFordLiveWell@hfhs.org.
Turkish salad wrap
make: 4 servings (2 laps each) / Preparation time: 15 minutes / total time: 15 minutes
2½ cups of cooked turkey, finely chopped
¼ cup sugar-reduced dried cranberries
Chopped walnut ¼ cup
Finely chopped celery ½ cup
2 tablespoons of red onion, chopped
¼ cup low fat mayonnaise
½ cup plain, fat-free Greek yogurt
1/4 teaspoon white pepper
8 leaf bibs or romaine lettuce
In a medium bowl, add turkey, cranberries, walnuts, celery, red onions, mayonnaise, Greek yogurt, and white pepper. Wrap the mixture in 8 lettuce leaves. If you do not eat immediately, place the wrap in a container with a lid to cool. Use within a few hours. You can also store the salad separately until you are ready to make the wrap.
From Henry Ford Live Well.
290 calorie (From 41% thick), 14 grams thick (2.5 grams I sat down.thick), 10 grams carbohydrate30 grams protein200 mg sodium70 mg cholesterol24 mg calcium1 gram fiber.. Food exchange: ½ fruit, 4 proteins.
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