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Lettuce Wrap Recipes

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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.

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.

 

Wrap Selection

Kcal

Total Fat g

Sat Fat g

Salt Mg

Carb
g

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 g's of beta carotene. Now we're impressed.....

 

Beta Carotene Content of Green Leafy Vegetables

Data Based on g & 1 Cup Raw Unless Noted

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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