Based on a popular Chinese dish, these fun wraps also make appealing appetizers for entertaining. Make it a meal: Serve with chile-garlic sauce and rice vinegar for extra zip; toss diced mango and strawberries with lime juice for a quick dessert.
| Prep Time: | 30 minutes |
| Ready in: | 30 minutes |
| Yield: | 4 servings, 1 1/4 cups filling each |
| Ease of Prep: | Easy |
| Recipe Ingredients | |
| 1/2 cup water | |
| 1/2 cup instant brown rice | |
| 2 teaspoons sesame oil | |
| 1 pound 93%-lean ground turkey | |
| 1 tablespoon minced fresh ginger | |
| 1 large red bell pepper , finely diced | |
| 1 8-ounce can water chestnuts , rinsed and chopped | |
| 1/2 cup reduced-sodium chicken broth | |
| 2 tablespoons hoisin sauce (see Note) | |
| 1 teaspoon five-spice powder (see Note) | |
| 1/2 teaspoon salt | |
| 2 heads Boston lettuce , leaves separated | |
| 1/2 cup chopped fresh herbs , such as cilantro, basil, mint and/or chives | |
| 1 large carrot , shredded | |
Recipe Directions
- Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat.
- Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute.
- To serve, spoon portions of the turkey mixture into lettuce leaves, top with herbs and carrot and roll into wraps.
Prepare the filling (through Step 2), cover and refrigerate for up to 1 day. Serve cold or reheat in the microwave.
Notes: Hoisin sauce is a spicy, sweet sauce made from
soybeans, chiles, garlic and spices. It will keep in the
refrigerator for at least a year.
Often a blend of cinnamon, cloves, fennel seed, star anise and
Szechuan peppercorns, five-spice powder was originally considered
a cure-all miracle blend encompassing the five elements (sour,
bitter, sweet, pungent, salty). Look for it in the supermarket
spice section.
Health Advantages: healthy weight, diabetes appropriate, heart healthy, low sat fat, high fiber, low calorie.
| Nutrition Information | ||||||||
| Servings Per Recipe: 4 | ||||||||
| Amount Per serving | ||||||||
| Calories: | 285 cal | Carbohydrate Servings: | 1 | |||||
| Carbohydrates: | 24 g | Dietary Fiber: | 5 g | Cholesterol: | 66 mg | |||
| Fat: | 11 g | Sodium: | 543 mg | Saturated Fat: | 3 g | |||
| Protein: | 26 g | Potassium: | 390 mg | Monounsaturated Fat: | 1 g | |||
| Nutrition Bonus: | Vitamin A (150% daily value), Vitamin C (140% dv), Iron (25% dv), Folate (20% dv). | |||||||
| Exchanges: | 1/2 starch, 2 vegetable, 3 lean meat | |||||||
