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|
|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|
- 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.
|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|
|Disney's "Mickey Check" is a tool that makes it easier for kids and parents to identify more nutritious food and menu items in stores, online, and while on vacation at Disney Parks and Resorts. For more information about the nutrition criteria, please visit us here.|