Today’s health-conscious society insists on foods that are low-fat, simple to make and won’t break the bank. Served as either an appetizer or a main dish, lettuce wraps fit the bill. A filling consisting of chopped meat, seafood or poultry is combined with vegetables, liquid and flavorings, and then wrapped in a fresh lettuce leaf for a dish that is low on calories and big on flavor.
Lettuce
The type of lettuce used in a lettuce wrap has less to do with taste than it does with flexibility and durability. Since it must hold the filling in a tight package, use lettuce that is plliable enough to be wrapped around the filling, yet durable enough that it will not split.
Iceberg or bibb are the lettuces of choice for this dish, although butter, Boston, radicchio or romaine lettuce can be used. Try leaves of spinach or escarole for a different flavor profile. Separate the lettuce into individual leaves and rinse well under cold water. Dry the leaves and trim off any tough pieces near the bottom of the stems.
Meat
Lettuce wraps gained popularity in the United States when two large successful restaurant chains placed them on their menus. Chopped or minced chicken is the most common filling. Caterers, restaurants and home cooks have put their own slant on the dish, and recipes for turkey, beef, pork and seafood lettuce wraps are now readily available.
The key to successful lettuce wraps is to chop the meat finely enough so that you can eat the wrap without necessitating the use of a knife and fork. Although you can use ground meats, be careful with the cooking preparation. Make sure that the meat is loose after cooking, without any meatball-like lumps.
Vegetables and More
Although additional ingredients are not necessary, an assortment of well-chosen vegetables will add more flavor to the filling. Use bell peppers, onion, corn, garlic, bamboo shoots, carrots, water chestnuts or any vegetable that can be finely chopped and still retain some texture after sautéing. Consider adding additional ingredients like small noodles, seeds or chopped nuts to add texture to the dish. Raw vegetables, like finely sliced scallions or chopped tomatoes, will add flavor, texture and color to the filling.
Spices and Sauces
Choose a flavor profile for your filling, and use spices that fall within that profile. Television personality Joy Bauer’s Asian version uses fresh ginger, salt, pepper, Chinese plum sauce, soy sauce, rice vinegar and hot chili paste. A Southwestern or Mexican version might include cilantro, cumin, lime juice, chili powder or paprika. Take your inspiration from the spices in other dishes that you like to eat or prepare, or research some new ethnic cuisine for ideas.
About this Author
After attending Fairfield University, Hannah Wickford spent more than 15 years in market research and marketing in the consumer packaged goods industry. In 2003, she decided to shift careers and now maintains three successful food-related blogs and writes online articles, website copy and newsletters for multiple clients including Trails, Travels and Golflink.
