If there’s one menu item I simply can’t do without, it’s lettuce wraps. (Okay, that’s not true. There are LOTS of menu items I can’t do without- but it sounded good, didn’t it?!! ;-))
In any case, I’m going to share with you why I heart my lettuce wraps, how I choose to prepare them, and follow with a few varieties you can (and should!) experiment with yourself.
Case to be made for lettuce wraps, point number one: They’re EASY to keep on hand.
One of the biggest challenges we face in making healthy choices is dealing with the time crunch factor. It’s that moment of, “I need food fast, but I don’t want fast food.” At the end of the day choices are choices, and discipline takes work, but lettuce wraps make for a meal that can be prepared in bulk ahead of time, and assembled later when needed. Example: I usually prepare a large batch of seasoned ground turkey (recipes below), keep a decent stock of romaine hearts on hand, and that’s pretty much all you need save for your choice sauces or garnishes.
Case to be made for lettuce wraps, point number two: They’re low fat AND low carb.
Make no mistake, I’m all for healthy fats and wholesome carbs- but in the proper portions and at the proper times. Late night snacking, or later-than-hoped dinners are not one of those times. So at the end of a day, when your activities are winding down, your fat/carb intake should too. Enter your protein & veggie solution: delicious (but not detrimental) lettuce wraps!
Case to be made for lettuce wraps, point number three: They’re deliciously versatile.
Whether you pre-make your meat mixture in a special flavor, or leave the saucing and seasoning for later, you can dress your lettuce wraps in a variety of ways to suit your mood or satisfy personal preferences without violating point number two. Food can get boring, so I’m all for variety…and its ALWAYS a bonus to have options. (especially when participating eaters have differing preferences!)
So without further delay, here is how I like to make my lettuce wraps…
–Cook and prepare your desired amount of lean ground turkey or chicken breast (should be 99% fat free, and as organic or natural as possible) with your desired veggies. I like to combine different cabbages, mushrooms, minced garlic, and cilantro or parsley in a skillet with little to no oils.
Let it cool (unless you intend to serve immediately), and store it away in a nice sized tupperware in the refrigerator. Done. That was easy, wasn’t it!??
As mentioned, you should have some romaine hearts on hand to drop bits of your meat mixture into for serving. As for sauces, seasonings, and garnishes, below are some of my favorite combinations…
SAUCES. (I both cook the meat IN the sauce, as well as drizzle it over the wraps when serving)
-Balsamic Vinegar & Frank’s Red Hot (1:1 ratio), with a bit of fresh lime juice
-Frank’s Red Hot & Lime juice (3:1 ratio), with 1-2Tbsp of natural peanut butter* (peanuts & salt only… no added sugars, etc.) *note this will increase your fat content
-Balsamic Vinegar & 1-2Tbsp of Raw Honey* (you will want to preheat this combo- and also the one above- before adding to the meat so that the honey melts & blends) *note this will increase your carb/sugar content
SEASONINGS. (added while cooking)
-minced garlic
-parsley or cilantro (fresh & finely chopped)
-your favorite all-purpose seasoning. I like the Chicken Grilling spice by Simply Organic, as well as their all-purpose seasoning. Additionally, McCormick has an all-natural tuscan style italian blend that is sodium-free and tasty- Costco is selling it in bulk size at the moment too! Onion powder, garlic powder, curries, etc. Suit your fancy in low-sodium and real-food style. (avoid those processed & artificially “enhanced” options)
GARNISHES. (I typically don’t add these if I am trying to keep fat content to a minimum. However, I really enjoy adding some of the following and they are wonderfully nutritious, so no harm done if it fits your regimen!)
-chopped nuts of choice. For flavor, I prefer peanuts or cashews. For nutrition, I gravitate toward pistachios, almonds, or walnuts- in that order! :)
-raw unsweetened shredded coconut
And those are just a FEW possibilities!!! Keep it Clean, and Create your own!
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