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Boston Lettuce Recipes

Written by Sky Taylor, Diet Bites

Boston Lettuce, a member of the Healthy Vegetable Group

One of the keys to a successful diet plan is to embrace all the Food Groups. Unfortunately, we do not have an official Dessert Group. But what we do have in front of us is a beautiful leaf of Boston Lettuce.

We don't have to go totally raw to lose weight. We can take some of the lower calorie foods and change them into Diet Darlings for our weight loss plan. And lettuce fits the menu perfectly. Here are a few tasty low calorie recipes for lettuce and some healthy suggestions.

Quick Salad Mix Recipe

Boston Lettuce is low in calories and fatty acids which makes it a perfect food for dieters - and non-dieters alike.

Try a salad mix of the following for a minimal of calories: Boston lettuce, cherry tomatoes, sliced button mushrooms, shredded carrot and chopped bell pepper. Drizzle with 5 calorie balsamic vinegar.

Lettuce Leaf Tacos

Skip the taco corn shells and wrap your Mexican fillings in a leaf of lettuce. And it's a lot less messy to eat, too.

We love our tacos sprinkled with Frank's Hot Sauce. This is our ingredient mix - and it's vegetarian friendly!

The Recipe Ingredients for Lettuce Leaf Tacos

Boston Lettuce Leaves
Black Beans, fully drained [we purchased canned and rinse them well before drying on a paper towel]
Chopped Tomato, Onion, Cilantro
Spanish Rice [we like the Uncle Ben's 90 Second Rice which we can quickly prepare in our microwave]
Sour Cream
Frank's Hot Sauce, and any other desired ingredients such as black olives, jalapeno peppers and salsa

To prepare simply mix the ingredients and stuff into the clean lettuce leaves.

Asian Wraps

Asian foods such as stir fry fits lovely into a lettuce wrap. Add some rice as the base, then top with the vegetable or lean-protein stir fry mixture. Add sauce if desired.

Kangaroo Pocket Recipe

Chop lettuce up finely, add a few chopped or cherry tomatoes, a few chickpeas and your favorite light or low calorie salad dressing. Mix thoroughly and transfer mixture to a kangaroo pocket. Whole grain will give you more nutritional value.

Tips & Low Calorie Suggestions for Dieters Using Lettuce

When the average dieter starts formulating a plan for weight loss they more often than not reach for bunny foods: carrots, lettuce, celery, cucumbers and cabbage.

These five vegetables are hugely popular in their daily diet. The upside is that they contain so few calories that often times they are referred to as 'free foods'. The downside is that they can get boring very quickly.

While a carrot or a bed of lettuce may hit the spot every now and then, day-in and day-out the body starts to resent the taste and texture of the vegetables. Ironically, this is true with most foods. Even is Sally loves cheesecake and can eat her weight in cheesecake, if she were to be given nothing but cheesecake for days on end, at some point she would become resistant to it, the very sight of it repelling her.

Nutrition Facts for Boston Lettuce, Calories

One cup of raw, shredded Boston Lettuce contains about 7 calories.

Energy, Vitamins, Minerals

Unit Measures

1 cup, chopped

1 head, 5" in diameter

1 large leaf

1 medium leaf

1 small leaf

Calcium, Ca

mg

19

57

5

3

2

Calories

kcal

7

21

2

1

1

Carbohydrate

g

1.23

3.63

0.33

0.17

0.11

Carotene, alpha

mcg

0

0

0

0

0

Carotene, beta

mcg

1093

3239

298

149

99

Cholesterol

mg

0

0

0

0

0

Copper, Cu

mg

0.009

0.026

0.002

0.001

0.001

Cryptoxanthin, beta

mcg

0

0

0

0

0

Fatty acids, total monounsaturated

g

0.004

0.013

0.001

0.001

0.000

Fatty acids, total polyunsaturated

g

0.064

0.191

0.018

0.009

0.006

Fatty acids, total saturated

g

0.016

0.047

0.004

0.002

0.001

Fiber, total dietary

g

0.6

1.8

0.2

0.1

0.1

Iron, Fe

mg

0.68

2.02

0.19

0.09

0.06

Lactose

g

0.00

0.00

0.00

0.00

0.00

Lutein + zeaxanthin

mcg

673

1993

183

92

61

Lycopene

mcg

0

0

0

0

0

Magnesium, Mg

mg

7

21

2

1

1

Manganese, Mn

mg

0.098

0.292

0.027

0.013

0.009

Niacin

mg

0.196

0.582

0.054

0.027

0.018

Pantothenic acid

mg

0.083

0.244

0.022

0.011

0.007

Phosphorus, P

mg

18

54

5

2

2

Potassium, K

mg

131

388

36

18

12

Protein

g

0.74

2.20

0.20

0.10

0.07

Selenium, Se

mcg

0.3

1.0

0.1

0.0

0.0

Sodium, Na

mg

3

8

1

0

0

Sugars, total

g

0.52

1.53

0.14

0.07

0.05

Thiamin

mg

0.031

0.093

0.009

0.004

0.003

Total Fat

g

0.12

0.36

0.03

0.02

0.01

Vitamin A, IU

IU

1822

5399

497

248

166

Vitamin A, RAE

mcg_RAE

91

271

25

12

8

Vitamin B-12

mcg

0.00

0.00

0.00

0.00

0.00

Vitamin B-12, added

mcg

0.00

0.00

0.00

0.00

0.00

Vitamin B-6

mg

0.045

0.134

0.012

0.006

0.004

Vitamin C, total ascorbic acid

mg

2.0

6.0

0.6

0.3

0.2

Vitamin E (alpha-tocopherol)

mg

0.10

0.29

0.03

0.01

0.01

Vitamin E, added

mg

0.00

0.00

0.00

0.00

0.00

Vitamin K (phylloquinone)

mcg

56.3

166.7

15.3

7.7

5.1

Zinc, Zn

mg

0.11

0.33

0.03

0.01

0.01

 

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