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For best results, pick the
largest, most pliable lettuce leaves. types to use are iceberg, red
lettuce, radicchio and/or large spinach leaves. Dry lettuce well before
using in the wraps.
To keep iceberg lettuce
crisp, cut the core out. Fill the core with cold tap water, then drain
for 15 minutes. It will stay crisp for up to two weeks in the
refrigerator.
Vegetable Potpourri Lettuce Wraps
Any vegetables you have
laying around
1 head of lettuce (iceberg, romaine, or even cabbage)
Teriyaki sauce
Oriental dressing (optional)
Garlic/seasoning (optional)
1 small lime (optional)
Chinese noodles (Ramen, etc.)
This recipe is fabulous
because it tastes great. It is healthy, easy, and cleans those odds and
ends of veggies out of your fridge.
Cut up any veggies into
bite-sized pieces and put in frying pan...crispier veggies work best.
Eggplant adds a 'meaty' texture if you want that. Crumble a pack of
noodles into the frying pan along with vegetables. Add garlic, onion, or
whatever your favorite seasoning is.
For the sauce, I've
found the best combo to be teriyaki sauce and several spoonfuls of
oriental dressing, but you can use just teriyaki, or soy sauce, or
whatever you like. Dump sauce into pan with other stuff.
Briefly stir-fry
mixture until noodles are tender and spoon into large lettuce leaves
(any kind). For extra-soothing refreshment, squeeze fresh lime into
mixture. Roll up the lettuce leaves and mixture like a taco, enjoy!
Wonderful served cold also with the lime. Perfect for summer days!
Asian Chicken Lettuce Wraps
Kids love these. For picky eaters, just prepare all the ingredients, and
let everyone garnish their wraps.
1 tablespoon canola oil
1 tablespoon dark sesame oil
1 tablespoon rice vinegar
1 tablespoon low-sodium soy sauce
1 1/2 teaspoons chili-garlic sauce
1 teaspoon grated peeled fresh ginger
1/2 teaspoon grated orange rind
2 garlic cloves, minced
Dash of sea salt
4 (6-oz) skinless, boneless chicken breast halves
Cooking spray
8 Boston lettuce leaves (about 1 head)
1 cup fresh mint leaves (about 10 ounces)
1/2 cup bean sprouts (about 2 ounces)
1 lime, cut into 8 wedges
Chopped peanuts (optional)
Combine first 9 ingredients in a small bowl; stir with a whisk.
Reserve 2 tablespoons oil mixture. Place remaining oil mixture in a
large zip-top plastic bag. Add chicken breast halves; seal and marinate
in refrigerator for 1 hour, turning occasionally. Remove chicken from
bag, and discard marinade.
Heat a large nonstick
grill pan over medium-high heat. Coat pan with cooking spray. Add
chicken to pan; grill 12 minutes or until chicken is done, turning once.
Let stand 5 minutes before thinly slicing.
Divide chicken evenly
among lettuce leaves; top each lettuce leaf with 2 tablespoons mint, 1
tablespoon sprouts, and about 1 teaspoon reserved oil mixture.
Serve with lime wedges.
Garnish with chopped peanuts, if desired. Yield: 4 servings
(serving size: 2 wraps and 2 lime wedges)
Paco's Fish Tacos
in Lettuce Wraps
Recipe by Rachael Ray,
Food Network
2 pounds grouper fish fillets
Cooking spray
Salt and pepper
1 lime
Hot sauce
Bib or green leaf lettuce leaves, for wrapping
1 jalapeno, seeded and chopped
1 cup cilantro leaves
3 sprigs fresh mint
3 tablespoons grainy mustard
2 tablespoons red wine vinegar
1/3 cup extra-virgin olive oil
1/2 red onion, finely chopped
Heat grill pan or nonstick skillet over
high heat. Spray the pan with cooking spray. Place fish on grill, season
with salt and pepper and cook 5 minutes on each side, until opaque.
Arrange lettuce leaves on a platter. Place
jalapeno in a food processor with cilantro, mint, mustard and vinegar.
Turn processor on and stream in oil. Season sauce with salt and pepper.
Take the fish off grill and place on a
serving plate. Break the fish into chunks and squeeze lime juice over
fish. Add a few dashes hot sauce to the fish.
Pile fish in lettuce leaves and top with
sauce and chopped red onions.
Lettilas:
Mix-n-Match Lettuce Tacos
Recipe by Rachael Ray,
Food Network
1 large head Iceberg Lettuce, cored than
cut into quarters
1 (10 oz.) bag shredded Cheddar cheese
4 Scallions, chopped
1 cup chopped green Olives with Pimentos
Beef Filling:
1 tablespoon extra virgin Olive oil
1 pound ground Sirloin
1 small yellow Onion, chopped
2 cloves Garlic, chopped
½ Red bell pepper, finely chopped
2 tablespoons Worcestershire sauce
2 tablespoons Chili powder
Salt and Pepper, to taste
½ cup Tomato sauce
For beef: Add oil to skillet over
medium-high heat and brown meat. Add onions, garlic, red peppers, and
season with Worcestershire, chili powder, salt and pepper. Cook mixture
5 minutes more, then add tomato sauce, stir to combine and turn off
heat.
Shrimp Filling:
2 tablespoons extra virgin Olive
oil
2 Garlic cloves, chopped
1 Jalapeño or Serrano pepper, seeded and finely chopped
1 pound small Shrimp, peeled, deveined and tails removed
Salt & Pepper, to taste
Zest and juice of 1 Lime
1 handful chopped fresh flat leaf parsley or 1 tablespoon chopped fresh
cilantro
For Shrimp: Heat oil in skillet over medium-high heat, add garlic,
jalapeños, and shrimp. Cook stirring constantly until shrimp are pink
and firm, about 4 minutes. Season with salt, pepper, lime zest, juice
and parsley.
Prep all ingredients for fillings before you start. Start shrimp last
as only takes 5 minutes to cook.
Serve fillings in bowls with lettuce, scallions, cheese and olives along
side.
To make Letilla, take piece of lettuce and cut a scoop of filling on
top, garnish with scallions, cheese, and olives, then fold up and eat.
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You've tried burritos and pita pockets, now try Lettuce Wraps, the
latest trend at Asian restaurants.
Cool and crispy lettuce combined for delicious, hands on meals! In
addition, they are healthy!
Lettuce wraps are turning up in restaurants across the country.
First popular in Asian cuisines, lettuce
wraps are now popping up on the menus of other styles of restaurants.
In restaurants, they are most often offered as an appetizer, but I like
them as my main course. Kids love them as they get to eat with their
hands and it is ok. You don't have
to visit a restaurant to enjoy lettuce wraps. They're quick and easy to
prepare at home.
This is also a great way to lower your
consumption of carbohydrates by replacing
the bread on a sandwich
Lettuce wraps are very easy to create with an almost endless array of
ingredient variations. You can also use the same ingredients that you
use in burritos, tortillas, pita bread, or spring rolls. Jut let your
imagination and taste buds be your guide. They key to great wraps is the
contrast of warm, flavorful fillings with the cool crunch of lettuce.
For a party, offer a variety of lettuces
and a variety of fillings such as cold chicken salad, grilled beef
teriyaki strips, Italian sausage, onions, shredded cheese, and water
chestnuts.
Iceberg is the most common lettuce used,
but the wide, strong leaves of romaine, red leaf, or slightly bitter
escarole offer surprising changes of pace.
Lettuce Wraps or Lettuce Tacos
Some recipe ideas from
different places on the internet:
 Chicken
Fajita Lettuce Wraps
Recipe and photo from
Kraft Foods.
6 tablespoons Italian Reduced Fat Dressing, divided
1/4 teaspoon ground cumin
1 pound boneless skinless chicken breasts, cut into strips
2 cups sliced red or green peppers
1 cup sliced onions
1 cup reduced fat Cheddar cheese
8 large iceberg lettuce leaves
MIX 1/4 cup of the dressing and cumin in medium bowl. Add
chicken; toss lightly. Cover and refrigerate 30 minutes to marinate.
ADD remaining 2 Tbsp. dressing to
large nonstick skillet. Add peppers and onions; mix lightly. Cook on
medium heat 6 to 8 minutes or until vegetables are crisp-tender. Remove
vegetable mixture from skillet; place in separate bowl. Cover to keep
warm.
ADD chicken with marinade to same
skillet. Cook 8 to 10 minutes or until chicken is cooked through,
stirring frequently. Return vegetable mixture to skillet; cook an
additional 2 or 3 minutes or until heated through, stirring
occasionally.
SPOON chicken mixture evenly onto
lettuce leaves; sprinkle with cheese. Roll up. Serve warm.
Thai Lettuce Wraps with
Cilantro
Recipe and photo from
Laura's Lean Beef.
1 pound lean ground round
1/2 cup finely chopped fresh mint leaves
1/3 cup finely chopped fresh cilantro
1/2 red onion, finely chopped
1 teaspoon crushed red pepper
3 tablespoons fresh lime juice
2 tablespoons Asian fish sauce
1 head cabbage or romaine lettuce, leaves separated
Lime wedges (optional)
Sauté beef in a large skillet over medium-high heat 5 to 10
minutes or until meat crumbles and is no longer pink; drain.
Add mint, cilantro and next 4 ingredients to beef and stir
until heated.
Spoon mixture in center of cabbage or lettuce leaves, and
roll up.
Serve with additional lime wedges, if desired.
Black
Bean and Cheese Lettuce Wrap
Recipe and photo from
Bush Brothers & Co.
1 can (15 oz.) black beans, drained and rinsed
1/4 cup chopped chives or green onions
1/2 cup instant brown rice, cooked
1/3 cup fat free Italian salad dressing
1/2 cup plain low-fat feta or goat cheese, crumbled
12 large Boston lettuce leaves*
Set black beans and chives in separate shallow bowls. Combine
rice, salad dressing and cheese in small bowl. Scoop into third
shallow bowl. Set leaves on plate and allow guests to create own
lettuce wraps**
*Reduced fat wheat crackers may be substituted. Spoon bean
mixture onto crackers just before serving.
**To serve pre-made, lay lettuce leaves flat on plate and spoon
rice mixture, beans and chives on each.
 Asian
Chicken Lettuce Wrap
Recipe and photo from
Willie Green's Organic Farm
2 boneless chicken breasts, cut into 1” pieces
1 tablespoon olive oil
1 tablespoon sesame oil
1/2 teaspoon hot chili oil
1 small Walla Walla Sweet onion, diced
1/3 cup sliced water chestnuts
2 tablespoons low sodium soy sauce
8 large leaves of colorful pliable lettuce
1/4 small cabbage, sliced thin
3 to 4 carrots cut into matchsticks
1/4 pound snow peas sliced lengthwise
1/4 cup finely chopped cilantro
Heat the olive oil in a large saute pan. Add the chicken,
lightly brown one side. Add the sesame and chili oil, onion and
water chestnuts. Finish browning the chicken. Add soy sauce and
set aside to cool slightly.
Lay out a lettuce leaf, removing the stem if stiff. Place a
couple of spoonfuls of the chicken mixture at the stem end. Add
cabbage, carrots, peas and cilantro. Roll the lettuce like a
burrito. Repeat for the other leaves.
 Chicken
Lettuce Wraps
Recipe and photo by
Joanne Weir
This is one of those dishes that I have to order every single
time I go to Chinatown and see them on the menu. I love the
crunch of the lettuce, the saltiness of the soy sauce, and the
sweetness of the oyster sauce. You can substitute turkey, pork,
or squab with equally delicious results.
2 tablespoons peanut oil
1 pound ground dark meat chicken
8 scallions, white and green parts, minced
2 teaspoons cornstarch
2/3 cup water chestnuts, chopped
3 tablespoons soy sauce
1 tablespoon grated fresh ginger
1 tablespoon oyster sauce
1 large head butter lettuce, leaves separated
Warm the oil in a skillet or
wok over medium-high heat. Add the chicken, scallions, and
cornstarch and cook, stirring constantly, until the chicken
is cooked and broken into pieces, 3 to 4 minutes. Add the
water chestnuts, soy sauce, ginger, and oyster sauce and
cook for 1 minute. Remove from the heat.
To serve, take 1 lettuce leaf at a time and spoon a heaping
tablespoon of the chicken mixture into the center. Wrap the
lettuce around the filling. Serve.
Serves 6
Lettuce Wraps with Chili Peanut Noodles
Recipe and from
Whole Foods Market
Chili Peanut
Noodles::
3 ounces bean thread noodles
1/2 cup peanut butter,
unsweetened
3 tablespoons brown rice syrup
2 garlic cloves, minced or pressed
1 tablespoons shoyu or tamari
1 1/2 tablespoons lime
juice
2 teaspoon chili sauce
1/3 cup warm water
Lettuce Wraps
1/2 cup dehydrated
coconut flakes
1/2 cup cilantro,
rinsed, dried and chopped
1/2 medium red onion,
minced
1/2 cup toasted
peanuts, roughly chopped
4 limes, quartered
Chili noodles
1 head butter lettuce, such as Boston, rinsed, dried and
leaves separated
Hoisin sauce, on the side
Chili peanut sauce, on the side (leftover from above)
Ingredient note: While
bean thread packages often come in 3.75 oz sizes, you won't
use a whole package for this recipe.
Soften
noodles in medium pot of hot water under tender,
about 15 minutes. Bring noodles to a boil and
cook 1 minute then drain and set aside. Using a
food processor, mix together the peanut butter,
brown rice syrup, garlic, shoyu or tamari, lime
juice, chili sauce and the
1/3 cup warm water
until combined thoroughly. Dress the noodles
with 1/2
cup of the sauce.
Arrange all of the
lettuce wrap fillings from coconut to noodles in
individual serving dishes or on a large platter.
Let guests create their own lettuce wraps by
rolling up lettuce to eat like a taco or
burrito. Serve with extra hoisin and peanut
sauces for dressing.
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