Fiesta Lettuce Wraps and Pepper Boats
점심보통

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.

45 min4 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1

505

칼로리

29g

단백질

70g

탄수화물

13g

지방

6g

식이섬유

7g

당류

370mg

나트륨

포화지방 3 g · 콜레스테롤 51 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

  • sweet, mini bell peppers

    6

  • lettuce leaves

    8

  • instant brown rice

    1 cup · dry

  • tilapia filets, fresh or frozen

    1 pound · thawed

  • Southwest chipotle seasoning

    2 teaspoons · no sodium

  • canola oil

    2 tablespoons · divided

  • salt

    1/4 teaspoon

  • limes

    2 · divided

  • reduced-fat sour cream

    1/4 cup

  • yellow corn

    1/2 cup · frozen or canned, no-salt added

  • tomato

    1 medium

  • onion

    1 small

  • garlic

    1 clove · minced

  • jalapeno pepper

    1 · minced

  • salt

    1/4 teaspoon

조리법

  1. 1

    Slice peppers in half vertically. Arrange lettuce and 8 pepper halves on a serving platter.

  2. 2

    Cook brown rice according to package directions.

  3. 3

    To make salsa fresca , dice remaining pepper halves, tomato, and onion; mix with corn, garlic, jalapeño pepper, and 1/4 teaspoon salt.

  4. 4

    Sprinkle both sides of tilapia filets with Southwest chipotle seasoning.

  5. 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. 6

    When rice is done, stir in remaining 1/2 tablespoon oil, juice from one lime, and ¼ tsp salt. Cut remaining lime into wedges.

  7. 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

출처: USDA MyPlate Kitchen · Produce for Better Health Foundation

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