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 or 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:
| 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.
|
| 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.
|
| 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.
|
| To serve, spoon filling onto lettuce leaves; top with salad and drizzle with sauce.
|
Yield: 6 servings
Nutrients per serving: U.S Nutrients per serving: Calories 230, Total Fat 3.5 g, Saturated Fat 0 g, Cholesterol 35 mg, Sodium 450 mg, Carbohydrate 19 g, Fiber 4 g, Protein 30 g
U.S. Diabetic exchanges per serving: 1 starch, 1 vegetable, 31/2 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.