
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.
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
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, 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 ¼ tsp 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
출처: USDA MyPlate Kitchen · Produce for Better Health Foundation
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