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Super Summer Lettuce Wraps

Updated on August 30, 2018
Some of the ingredients used in a lettuce wrap.
Some of the ingredients used in a lettuce wrap. | Source

Why use lettuce for wraps?

Why use lettuce for wrap you might ask. First of all there is absolutely no fat or cholesterol contained in lettuce. Add that to the fact that there is only 15 calories in each serving and you have a terrific, delicious way to help you lose and maintain your weight. No wonder they are becoming so popular. Another thing is, you can wrap just about anything in lettuce and it will taste good. What a wonderful delicious way to eat healthy.

Healthy lettuce wrap
Healthy lettuce wrap | Source

How to prepare lettuce to be used in a wrap

It's really quite simple and only takes a few minutes but you will be glad you took the time.

  1. Rinse head of lettuce thoroughly to make sure you have removed all of the dirt hiding in the leaves.
  2. Shake off all excess water. I also blot lightly with a paper towel.
  3. Set lettuce aside for a few minutes on paper towels to allow it to dry a little more.
  4. Lightly tap the stem of the lettuce against the edge of your counter top to help loosen it. Wiggle it a little to loosen it a little more and cut around the stem.
  5. Separate leaves from each other to finish drying.

**Make sure the lettuce is dry. There's nothing worse than a super soggy lettuce wrap.**

Turkey and Cucumber Lettuce Wrap
Turkey and Cucumber Lettuce Wrap | Source

Chicken and Brown Rice Lettuce Wrap

5 stars from 1 rating of Chicken and Brown Rice Letttuce Wrap

Cook Time

Prep time: 5 min
Cook time: 10 min
Ready in: 15 min
Yields: 4 servings, 2 wraps each serving

Ingredients

  • 1 cup cooked brown rice
  • 2 cup shredded leftover chicken
  • 2 tbsp extra virgin olive oil
  • 1 tsp garlic, minced
  • 1/2 cup onion, chopped
  • 1/4 cup green pepper, chopped
  • 1/4 cup black olives, sliced
  • 8 large lettuce leaves

Instructions

  1. Heat olive oil in large frying pan and add chopped vegetables.
  2. Saute vegetables until onion becomes transparent (Approx. 2 to 3 minutes).
  3. Add shredded precooked chicken and mix well. Saute for about 1 to 2 minutes
  4. Add pre cooked brown rice and aute til warm (about 1 to 2 minutes).
  5. Divide mixture equally on lettuce leaves. Sprinkle with olives. Wrap securely and enjoy.
Nutrition Facts
Serving size: 2 wraps
Calories 123
Calories from Fat36
% Daily Value *
Fat 4 g6%
Saturated fat 1 g5%
Carbohydrates 10 g3%
Sugar 2 g
Fiber 1 g4%
Protein 9 g18%
Cholesterol 20 mg7%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

One cup of raw leaf lettuce has 9 calories, 1 gram of protein, and 1.3 grams of fiber.

Chicken Nugget Wraps

Ingredients:

12 frozen cooked chicken microwavable nuggets

1/2 cup shredded lettuce

4 slices of onion, thinly sliced

ranch dressing, to taste

Instructions:

Microwave nuggets according to package directions.

Place two large lettuce leaves on each plate.

Divide shredded lettuce and onion slices between the four lettuce leaves.

Spread Ranch dressing according to taste.

When chicken is done, cool for a minute, then place on top of dressing.

Wrap securely and enjoy.

***Note*** There are two wraps per serving.

In general, lettuce provides small amounts of dietary fiber, some carbohydrates, a little protein and a trace of fat.

Chicken Vegetable Lettuce Wrap

Ingredients:

2 cups lefttover chicken

1 large zucchini

1 large yellow squash

1 medium onion

1/2 green pepper

2 tbsp extra virgin olive oil

Instructions:

Heat oil in medium size frying pan.

Slice zucchini, squash, onion and green pepper into thin slices and saute on medium heat for about 10 minutes.

Add chicken and continue to saute for another minute or until chicken is warm.

Pour contents of frying pan into a colander to drain and let set for about a minute.

Meanwhile, take out 4 plates and place two large lettuce leaves on each.

Divide chicken and vegetables among leaves, wrap securely and enjoy.

***Four servings, 2 wraps per serving***

The most important nutrients in lettuce are vitamin A and potassium.

© 2012 Susan Hazelton

Comments

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    • Dim Flaxenwick profile image

      Dim Flaxenwick 

      5 years ago from Great Britain

      Wonderful, useful and interesting hub.

      It also made my mouth water and now I feel hungry.

      Brilliant idea, when I think of how much "Decorative lettuce" ends up in the garbage. I hate waste. Thank you.

    • hawaiianodysseus profile image

      Hawaiian Odysseus 

      5 years ago from Southeast Washington state

      Very innovative concoction! Great writing, KoffeeKlatch Gals!

      Voted up and more, and tweeted like a rooster crowing over his latest lettuce wrap!

    • Jamie Brock profile image

      Jamie Brock 

      5 years ago from Texas

      These sound delicious and what an awesome idea using lettuce for the wraps!! I will be adding this to my weight loss motivation folder :)

    • Rebecca E. profile image

      Rebecca E. 

      5 years ago from Canada

      this is great and you make it seem so easy

    • kashmir56 profile image

      Thomas Silvia 

      5 years ago from Massachusetts

      Love the lettuce wraps it's a awesome idea, i will try this ! Well done ! Vote up and more !!!

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      5 years ago from Sunny Florida

      vespawoolf, I have to be ceative in what I eat. Therefore I tend to offer more variations than one. I love lettuce wraps.

    • vespawoolf profile image

      vespawoolf 

      5 years ago from Peru, South America

      I love lettuce wraps, but had completely forgotten about them. What a delicious and healthy idea, and I like all the variations you offer. Thanks so much! Now I know what to add to this week's grocery list. : )

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