Based on a Chinese dish, these wraps can be made as a meal, snack or appetizer. These healthier options are always popular and are sure to tantalize anyone’s taste buds.

 

Ingredients:

 

  • ½ cup water
  • ½ 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
  • ½ cup reduced-sodium chicken broth
  • 2 tablespoons hoisin sauce, (see Note)
  • 1 teaspoon five-spice powder, (see Note)
  • ½ teaspoon salt
  • 2 heads Boston lettuce, leaves separated
  • ½ cup chopped fresh herbs, such as cilantro, basil, mint and/or chives
  • 1 large carrot, shredded

 

Directions:

 

  1. 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.
  2. Meanwhile, heat sesame 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.
  3. To serve, divide lettuce leaves among plates, spoon some of the turkey mixture into each leaf, top with herbs and carrot and roll into wraps.
  • Make Ahead Tip: Prepare the filling (through Step 2), cover and refrigerate for up to 1 day. Serve cold or reheat in the microwave.
  • Tips: 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.
  • Ready in 30 minutes

 

Nutrition information:

 

  • Serving size: 1¼ cups filling & about 6 lettuce wraps
  • Per serving: 276 calories; 10 g fat(2 g sat); 4 g fiber; 21 g carbohydrates; 26 g protein; 90 mcg folate; 65 mg cholesterol; 6 g sugars; 0 g added sugars; 7,275 IU vitamin A; 58 mg vitamin C; 57 mg calcium; 5 mg iron; 595 mg sodium; 677 mg potassium
  • Nutrition Bonus: Vitamin A (146% daily value), Vitamin C (97% dv), Iron (28% dv), Folate (22% dv)
  • Carbohydrate Servings: 1½
  • Exchanges: ½ starch, 2 vegetable, 3 lean meat

 

Source: EatingWell Magazine, June/July 2006