Lettuce Wrap Recipes
Article by Diet Bites
More Beta Carotene Tips, Recipes
Simple Recipes for Leaf Lettuce
Oh let us count the ways! This vegetable is one of the most versatile foods on the planet.
We always start with fresh, clean specimens. After all, the stuff is grown in dirt.
1. Place an extra large leaf on a clean surface. Add a scoop of light tuna salad on one side and roll the leaf to create a wrap.
2. Use as a natural bowl for taco salad. The leaves can be consumed along with the taco salad fixings.
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Different Varieties of Lettuce
But please - don't get fixated on one variety. How long has it been since you enjoy red leaves? What about butterhead? Romaine?
All have different flavors and slightly different textures. All are healthy, low in caloric values and delicious.
They add bulk to your weight loss plan and assist in digestive health due to their dietary fiber content.
Lettuce Wraps Can Be High in Calories & Fat - and Unhealthy!
These are generally found at high-end restaurants such as P.F. Chang's. Unfortunately, many a person has probably ordered these thinking they were cutting calories and fat out of their weight loss or maintenance plan.
Let's take a look at the nutritional values of their popular Lettuce Wraps.
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Wrap Selection |
Kcal |
Total Fat g |
Sat Fat g |
Salt Mg |
Carb |
Fiber g |
Protein g |
|
Chang's Chicken Lettuce |
530 |
24 |
6 |
2090 |
47 |
8 |
32 |
|
Chang's Vegetarian Lettuce |
610 |
36 |
4.5 |
2300 |
39 |
7 |
25 |
|
Gluten Free Chicken Lettuce |
540 |
26 |
6 |
2690 |
43 |
9 |
35 |
There are some serious nutritional issues with these recipes. If you think that going vegetarian will save calories, then think again.
The vegetarian lettuce wrap contains almost 100 calories more than the chicken wrap.
But forget about those calories - look at what someone did! They dumped the salt shaker over into the recipe! Come on....this is terrible.
And so unhealthy. Someone who is dealing with high blood pressure, heart or kidney issues could get into some serious trouble by indulging in these menu choices. The current recommendation for sodium is 2400 milligrams. Scary stuff!
How much beta carotene in leaf lettuce?
Need to boost your cell health? Beta carotene can assist. And green leafy vegetables can also empower your digestive system.
One cup of green leaf lettuce contains about 2488 µg's of beta carotene. Now we're impressed.....
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Beta Carotene Content of Green Leafy VegetablesData Based on µg & 1 Cup Raw Unless Noted |
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| Green Leaf Lettuce |
2488 |
| Butterhead, 1 head |
3239 |
| Romaine, 1 cup |
2927 |
| Iceberg, 1 head |
1612 |
| Cos Lettuce, 1 leaf |
523 |
| Green Leaf - 1 leaf |
444 |
| Iceberg, 1 cup |
164 |
| Butterhead - 1 medium leaf |
149 |
| Spinach, 1 cup raw |
1688 |
|
Turnip greens, frozen, cooked, boiled, drained |
10593 |
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