Asian Turkey Lettuce Wraps

asianlettucewraps2.jpg

Nutrition Facts

Serving Size: about 2-3 lettuce wraps

Calories: 157 • Total Fat: 5g • Total Carbohydrate: 11g (Fiber: 4g • Sugars: 3g) • Protein: 15g • Vitamin C (65%) • Folate (12%)

Nutritional Highlights

High Protein • High “Good” Fats • High Fiber • Low Sugar • Gluten-Free • Dairy-Free • Paleo • Good for Immunity

These lettuce recipes are an excellent balance of protein and fat. They have a moderate amount of carbohydrates so serve them with 1/2 a serving of grains or fruit to keep your meal balanced and to stabilize your blood sugar.

Dysphagia Level 2 – Ground/Mech Soft – omit water chestnuts and serve as is without lettuce cups

Dysphagia Level 3 – Soft – serve as is without lettuce cups


Asian Turkey lettuce wraps

Servings: 4

Ingredients
  • ½ lb lean ground turkey, all white meat (99% fat free)
  • ½ medium head cauliflower, grated
  • 1 cup Asian style frozen vegetables, slightly thawed
  • ¼ yellow onion
  • 1 tablespoon fresh ginger, grated
  • 2 garlic cloves
  • 1/2 cup sliced water chestnuts
  • ½ cup vegetable broth, low sodium
  • 1 head iceberg or Bibb lettuce, leaves separated

Sauce

  • 3 tablespoons soy sauce, low sodium (or coconut aminos for soy-free version)
  • 2 teaspoons natural peanut butter (or nut butter)
  • 1 ½ teaspoons rice vinegar
  • 2 tablespoons vegetable broth, low sodium
  • 1 teaspoon cinnamon
Method
  1. Combine sauce ingredients in a small bowl and set aside.
  2. Place vegetables, onion, ginger, garlic, and water chestnuts into a food processor and chop into small pieces. Set aside.
  3. Add ½ cup vegetable broth to wok or skillet and place over medium-high heat. Add turkey and cook until no longer pink, about 10 minutes. Reduce heat to medium and add cauliflower, vegetable mixture, and sauce. Cook for an additional 4-5 minutes, stirring frequently. Note: If mixture starts to stick to pan add more vegetable broth one tablespoon at a time.
  4. Garnish with additional chopped water chestnuts, if desired, and serve with lettuce leaves.
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s