A Salad With Protein and Fiber

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Here is a recipe which contain meat protein and fiber from Lettuce and brown rice.  You can make similar combination by trying out different combinations.  Often you would be surprised how you can invent something really good.  In the meanwhile here is a recipe you may like this recipe by  Donna Ruko

Hoisin Beef & Edamame Lettuce Wraps in a Hurry

This is one of my signature dishes. I’ve honed and served it throughout my cooking career as a personal chef, newlywed, and mom. I present to you the simplest, most flavorful version yet. Feel free to substitute ground chicken, lean pork, or bison for the beef.

For sauce:

2 tablespoons (28 ml) reduced sodium soy sauce

1 tablespoon (16 g) hoisin sauce

1 tablespoon (15 ml) rice vinegar

2 teaspoons (8 g) Chinese mustard

1 teaspoon (7 g) honey

¼ teaspoon freshly ground black pepper

For beef:

1 tablespoon (15 ml) expeller-pressed grapeseed or canola oil

1 pound (455 g) organic or grass-fed ground beef

¼ teaspoon freshly ground black pepper

1 small onion, diced small (about 1 cup, or 160 g)

1 tablespoon (10 g) minced garlic

1 tablespoon (8 g) sesame seeds

2 teaspoons (4 g) minced ginger

1 cup (118 g) frozen shelled edamame, partially thawed (or peas)

1 (8-ounce, or 225 g) can sliced water chestnuts, drained, roughly chopped

½ cup (55 g) shredded carrots

For assembly:

1 head Bibb, butter, or iceberg lettuce, separated into individual cups, Cooked brown rice Reduced sodium soy sauce, sriracha chili sauce, and peanut sauce for drizzling

Total Prep and Cook Time: 45 minutes • Yield: 4 servings, 1 cup (approx. 249 g) beef filling each (with 3 lettuce cups)

Per serving (not including brown rice): 374 calories; 20 g total fat; 6 g saturated fat; 29 g Protein; 19 g carbohydrate; 5 g dietary fiber; 70 mg cholesterol.

To make the sauce: in a small bowl, stir together all the sauce ingredients and set aside.

To make the beef: heat a large wok or frying pan over high heat and pour in the oil. When oil begins to shimmer, add beef in a single layer and break into pieces. Sprinkle in the pepper and allow the beef to cook undisturbed for 5 minutes to brown. Then turn the beef; break it into smaller pieces, add onion, and brown for a few more minutes. If needed, add a splash of water to the pan and use a wooden spoon to scrape up any brown bits from the bottom of the pan. Reduce heat to medium. Push meat to one side of the pan, add garlic, sesame seeds, and ginger to the other side, and cook until sesame seeds turn golden, about 20 seconds. Add edamame, water chestnuts, and carrots and stir-fry for 4 more minutes until vegetables become tender.

Swirl the sauce into the beef and stir-fry for 1 minute.

To assemble: serve hot over cool lettuce cups with sauces spooned over the top and rice served on the side.

Source – http://www.turnto23.com/news/a-salad-diet-you-just-might-love

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