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Eating well

October 09, 2015

Healthy recipe: Rainbow lettuce wraps

Wraps are tasty, easy and portable — no wonder they’re so popular. This Asian-inspired version cuts calories by using lettuce instead of bread.


  • 1 lb (500 g) lean ground turkey or chicken
  • 1 tbsp (15 mL) grated gingerroot
  • 2 tsp (10 mL) canola oil
  • ¾ cup (175 mL) finely chopped red bell pepper
  • ¾ cup (175 mL) finely chopped yellow bell pepper
  • ½ cup (125 mL) finely chopped onion
  • 2 cloves garlic, minced
  • 1 can (8 oz/227 mL) sliced water chestnuts, drained and chopped
  • ¼ cup (60 mL) hoisin sauce
  • ¾ tsp (3 mL) Chinese five-spice powder
  • ¼ to ½ tsp (1 to 2 mL) hot pepper flakes
  • ½ cup (125 mL) shredded carrot
  • 1 head butter lettuce, leaves separated


  1. In a large nonstick skillet, over medium heat, brown turkey and ginger, breaking up turkey with a spoon, for 5 to 6 minutes or until no longer pink. Transfer to a bowl and set aside.
  2. In the same skillet, heat oil over medium heat. Sauté red pepper, yellow pepper and onion for 4 to 5 minutes or until vegetables are softened. Add garlic and sauté for 30 seconds. Return turkey to skillet and stir in water chestnuts, hoisin sauce, ¼ cup (60 mL) water, five-spice powder and hot pepper flakes to taste; cook, stirring often, for 3 to 4 minutes or until heated through. Transfer to a serving bowl.
  3. Arrange carrot and lettuce leaves on a large platter and set out with the turkey mixture. Top each lettuce leaf with 2 tbsp (30 mL) of the turkey mixture, then carrot. Wrap lettuce to enclose filling.

Nutrients per serving:

Calories 69
Carbohydrate 5 g
Total fat 3.1 g
Saturated fat 0.7 g
Protein 6 g
Fiber 1 g (4% daily value)
Sodium 95 mg (4% daily value)
Calcium 13 mg (1% daily value)
Iron 0.7 mg (5% daily value)
High in: Vitamin C

Diabetes food choice values per serving: 1 meat and alternatives

Accompany your wrap with a healthy drink like this matcha green tea smoothie.

Courtesy of Dietitians of Canada, Cook! by Mary Sue Waisman & Dietitians of Canada © 2011 Reprinted with publisher permission. Available where books are sold.

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