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.