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:
- Slice peppers in half vertically. Arrange lettuce and 8 pepper halves on a serving platter.
- Cook brown rice according to package directions.
- To make salsa fresca, dice remaining pepper halves, tomato and onion; mix with corn, garlic, and jalapeño pepper and 1/4 teaspoon salt.
- Sprinkle both sides of tilapia filets with Southwest chipotle seasoning.
- 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.
- 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.
- 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.
