
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.
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
糖
370mg
钠
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
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
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。