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.
From EatingWell: June/July 2006
Yield: 4 servings, 1 1/4 cups filling for about 6 wraps each
Active Time: 30 minutes
Total Time: 30 minutes
- 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, 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.
- 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.
Nutrition Per serving:
285 calories; 11 g fat (3 g sat, 1 g mono); 66 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 26 g protein; 5 g fiber; 543 mg sodium; 390 mg potassium.
Nutrition Bonus: Vitamin A (150% daily value), Vitamin C (140% dv), Iron (25% dv), Folate (20% dv).
1 Carbohydrate Serving
Exchanges: 1/2 starch, 2 vegetable, 3 lean meat