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Mediterranean Lettuce Wraps

Ingredients

1/2 cup (125 mL) uncooked whole wheat couscous
1   lemon, divided
1 container (6 oz) plain nonfat Greek yogurt (2/3 cup/150 mL)
4 oz (125 g) fat-free feta cheese, crumbled, divided
1/2 cup (125 mL) loosely packed fresh mint leaves, finely chopped, divided
2   garlic cloves, pressed, divided
1 1/4 tsp (6 mL) coarsely ground black pepper, divided
1 cup (250 mL) grape tomatoes
1/2 medium red onion
1 can (14.5 oz/540 mL) garbanzo beans, drained and rinsed
1 tbsp (15 mL) olive oil
1 lb (450 g) turkey breast cutlets, sliced into 2-in. (5-cm) strips
1/4 tsp (1 mL) salt
1 tbsp (15 mL) fresh oregano leaves, finely chopped
12 large Boston lettuce leaves

Directions

1

Prepare couscous according to package directions, using water instead of broth and omitting salt and oil; set aside and keep warm. Meanwhile, for sauce, juice lemon using Juicer to measure 2 tbsp (30 mL). Set aside 1 tbsp (15 mL) for use in salad. Using Small Mix 'N Scraper®, mix remaining 1 tbsp (15 mL) juice, yogurt, half of the cheese, half of the mint, one of the pressed garlic cloves and 1/4 tsp (1 mL) of the black pepper in (2-cup/500-mL) Prep Bowl; set aside.

2

For salad, cut tomatoes lengthwise into quarters and thinly slice onion lengthwise using Chef’s Knife. Combine tomatoes, onion, beans, reserved lemon juice, remaining mint, remaining pressed garlic clove and 1/4 tsp (1 mL) of the black pepper in Classic Batter Bowl; toss gently with Mix 'N Scraper® and set aside.

3

For filling, add oil to (12-in./30-cm) Skillet; heat over medium-high heat 1-3 minutes or until shimmering. Place turkey, salt and remaining 3/4 tsp (4 mL) black pepper in Stainless (4-qt./4-L) Mixing Bowl; toss to coat. Cook turkey, uncovered, 2-3 minutes or until golden brown, stirring occasionally. Remove Skillet from heat. Add couscous, remaining cheese and oregano; stir until combined.

4

To serve, spoon filling onto lettuce leaves; top with salad and drizzle with sauce.

Yield:

6  servings of 2 wraps

Nutrients per serving:

Calories 230, Calories from Fat 30, Total Fat 3.5 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 35 mg, Sodium 450 mg, Total Carbohydrate 19 g, Dietary Fiber 4 g, Sugars 3 g, Protein 30 g

U.S. Diabetic exchanges per serving:

1 starch, 1 vegetable, 3 1/2 low-fat meat (1 carb)

Cook's Tips:

Turkey cutlets are thinly sliced boneless, skinless turkey breasts.

Boston lettuce is a leafy lettuce with soft leaves and a buttery texture and flavor. If desired, Bibb or iceberg lettuce can be substituted.

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