Fiesta Lettuce Wraps and Pepper Boats

Using bell peppers and lettuce for wraps is a fun way to increase vegetables on the plate.

Nutrition & Movement

Fiesta Lettuce Wraps and Pepper Boats


Using bell peppers and lettuce for wraps is a fun way to increase vegetables on the plate. Lettuce leaves and mini peppers are perfect for a build-your-own Southwestern meal or as appetizers.

Prep Time:  45 Min     
Cook Time:  0 Min
Ready In: 45 Min

Servings: 4

Ingredients:

  • 6 sweet, mini bell peppers
  • 8 lettuce leaves
  • 1 cup instant brown rice (dry)
  • 1 pound tilapia filets, fresh or frozen (thawed)
  • 2 teaspoons Southwest chipotle seasoning (no sodium)
  • 2 tablespoons canola oil (divided)'
  • 2 limes (divided)
  • 1/4 teaspoon salt
  • 1/4 cup reduced-fat sour cream


For the Salsa Fresca:

  • 1 medium tomato
  • 1 small onion
  • 1/2 cup yellow corn (frozen or canned, no-salt added)
  • 1 clove garlic (minced)
  • 1 jalapeño pepper (minced)
  • 1/4 teaspoon salt


Directions:

  1. Slice peppers in half vertically. Arrange lettuce and 8 pepper halves on a serving platter.
  2. Cook brown rice according to package directions.
  3. To make salsa fresca, dice remaining pepper halves, tomato and onion; mix with corn, garlic, and jalapeño pepper and 1/4 teaspoon salt.
  4. Sprinkle both sides of tilapia filets with Southwest chipotle seasoning.
  5. Heat 1 1/2 tablespoons canola oil in a large nonstick skillet over medium-high heat. Add fish to pan, and cook for 3 minutes on each side (cook fish until it is opaque, 145 ºF). Flake with a fork and place in a serving dish.
  6. When rice is done, stir in remaining 1/2 tablespoon oil, juice from one lime, and 1/4 teaspoon salt. Cut remaining lime into wedges.
  7. To serve, set out pepper-lettuce platter, rice, fish, salsa fresca, sour cream, and lime, and let diners build their own boats and wraps

Serving Suggestion: Serve with an 8-ounce glass of fat-free (skim) milk. Substitute brown rice with another quick-cooking grain, if desired.

Nutritional Information:
Amount per serving: Calories: 350; Total Fat: 12 g; Saturated Fat: 2.5 g; Trans Fat: 0 g; Sodium: 370 mg; Carbohydrate: 34 g; Fiber: 5 g; Protein, 28 g.

Recipe courtesy of "What's Cooking? USDA Mixing Bowl" and the Produce for Better Health Foundation.

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