Lettuce wraps are a carb- and calorie-reducing way to enjoy your favorite foods at lunch, dinner or for a snack.
Just substitute low-cal, crunchy lettuce for tortilla wraps, sandwich bread, pita and even rice.
For example, Asian dishes that typically pair with rice can be eaten in lettuce wraps instead of with rice. We were first served romaine leaves for this purpose at a Vietnamese restaurant in Paris, many years ago. Today, we regularly go out for Korean barbecue, where meat, pickles, garnishes and condiments are rolled into a romaine leaf and eaten. It’s so delicious, it’s hard to believe it’s so low in calories.
Lettuce wraps are also a sneaky-fun way to get the family to eat more low-calorie lettuce. A .17 ounce/5 gram lettuce leaf has 1 calorie; two pieces of extra-thin-sliced bread have 90 calories.
What Types Of Lettuce Should You Use?
Just about anything works: leaves of Boston lettuce, iceberg lettuce, red leaf lettuce, romaine, napa cabbage, Chinese cabbage (bok choy) and radicchio. Pick the largest head with pliable leaves (you can blanch cabbage leaves to make rolling easier).
Save calories with lettuce wraps instead
Wash and dry the leaves well in advance of serving. They will stay crisp in a plastic bag in the refrigerator.
What Should You Put In Your Lettuce Wraps?
The easiest way to serve wraps to anyone old enough to fix a sandwich is to keep the filling and the lettuce wraps separate and let people roll their own.
How many types of sandwiches can you name? See our Sandwich Glossary.
There are more sandwich recipes in our Gourmet Bread Section.
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