Fiesta Lettuce Wraps and Pepper Boats
午餐中等

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

营养成分(每份)

每份数值 · 每份分量: 1

505

卡路里

29g

蛋白质

70g

碳水

13g

脂肪

6g

膳食纤维

7g

370mg

饱和脂肪 3 g · 胆固醇 51 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中,它们会按照你自己的目标填充。

食材

  • 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

步骤

  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

来源: USDA MyPlate Kitchen · Produce for Better Health Foundation

Nutrola AI营养追踪应用的一部分 — 每个食谱都有经过验证的宏量营养素,一键记录。

用Nutrola记录每一餐

使用AI照片扫描,几秒钟内记录这个食谱。

Download on the App StoreGet it on Google Play