August 15, 2013

Teriyaki Turkey Lettuce Wraps


Welcome to my first semi-healthy post of The Community Plate!  This dish is so versatile, and can be made into a vegetarian dish in just seconds.  That's why you'll notice I cooked the turkey separately from the vegetables. Bucky almost had a heart attack when I told him we were having vegetables wrapped in lettuce for dinner.  I think his exactly words were, "So we're having a salad?"  Truth be told, besides the flour tortilla he used, it really was a lot healthier than my normal dinners, so that's a win.

To really get this dish to the peak of healthy, be aware of what you are buying.  Sometimes, ground turkey can be worse for you than ground beef, in the way of calories and fat.  I researched a bit, and apparently Whole Foods grinds their turkey themselves, and they use only lean dark meat or white meat, which makes it leaner than ground beef.  However, if you purchase ground turkey right out of the cooler at your local grocer, be sure to read the label.  Butterball brand ground turkey contains about 230 calories per 4-oz. serving, where 90/10 ground beef contains 197 calories, and less saturated fat.

For the record, I am not a skinny girl.  I don't eat as healthy as I should, and I'm pretty sure I could eat a pound of cheese without a blink of the eye.  But I do like to be educated on what I'm eating, regardless of if that information makes me make different choicesReading and understanding food labels is key.

So, here's what you'll need:
  • 2 tbsp. extra virgin olive oil
  • 1 lb. fresh mushrooms, diced, divided
  • 1/2 red bell pepper, 1/2 orange bell pepper, 1/2 yellow bell pepper, diced
  • 1/2 zucchini, diced
  • 1/4 cup carrots, diced
  • 1 tbsp. minced garlic
  • Salt and Pepper 
  • 1/4 cup low-sodium teriyaki sauce
  • 2 tbsp. Worcestershire sauce
  • 1 lb. lean ground turkey
  • 1 tbsp. onion powder
  • 1 tbsp. cumin
  • 1 tsp. paprika
  • Iceberg lettuce
  • Shredded Monterrey Jack cheese, optional

1.  Coat the bottom of a pan with your olive oil and warm over medium-high heat.  Add half of the mushrooms and all of the peppers, zucchini, carrots, and garlic.  Cook for about 10 minutes, or until all the vegetables have softened.  Salt and pepper your veggies, and add the teriyaki sauce and Worcestershire sauce and stir well.  Cook down until the sauce has fully reduced and your vegetables have a nice glaze.  Remove from the heat and set aside.

2.  In the same skillet, cook your ground turkey and the rest of the mushrooms until the turkey has browned.  Add salt, pepper, onion powder, cumin, and paprika, and mix well.

3.  Use your lettuce as you would a normal tortilla.  Fill with a layer of your ground turkey mix, then your teriyaki vegetables, and top with a touch a cheese.  If you are vegetarian, simply use only the vegetables!

Enjoy!





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