THE NEW LETTUCE WRAP RAGE.. …

THE NEW LETTUCE WRAP RAGE.. …

San Choy Bow

Most of you would be aware of this entrée type dish (San Choy Bow) in most Chinese restaurants, and would know doubt have tried it at some stage. It seems that the Aussie Health fraternities have cottoned onto this way of eating and you will now see plastered all over the place the new “LETTUCE WRAPS” craze….. It isn’t a bad option if you are not feeling like eating bread at every lunch meal. They are a light and tasty meal and you can be as creative as you want. By using chicken, prawns, pork mince, beef mince, steak, tuna, salmon, or cheese and then adding some tomatoes, avocado, red onion, bean sprouts, capsicum, and whatever healthy options you have on hand and then simply wrapping these ingredients in Ice Berg lettuce leaves and wrapping them tightly and adding them to you or your kids lunch boxes.  Avoid fatty substitutes like bacon (and other sodium nitrates loaded foods like ham/salami/bacon) and oily sauces that will add to the saturated fat content of the meal. Keep it light and tasty. Feel free to add in ginger, garlic, Indian spices, yoghurt ect to spice it u a bit.

I have added a SAN CHOY BOW recipe for those who want to recreate that Chinese Restaurant experience. J Bon Appetite

SAN CHOY BOW

  • 8 iceberg lettuce leaves
  • 500g pork lean mince
  • 1 garlic clove, crushed
  • 1 chilli, finely chopped
  • 150g mushrooms, finely chopped
  • 6 spring onions, finely chopped
  • 225g can water chestnuts, rinsed and finely chopped
  • 200g bean sprouts, finely chopped
  • 3 tablespoons hoisin sauce
  • 1 tablespoon soy sauce
  • 50g bean sprouts for garnish

 

Method

  1. Carefully remove lettuce leaves so they remain intact. Cut them into a round dish-like shape. Place in a fridge, covered, until required.
  2. In a small bowl combine hoisin sauce, soy sauce, & chilli (or sweet chili sauce )
  3. Over a high heat cook pork mince, garlic and chilli until pork is browned and cooked through.
  4. Add mushrooms, spring onions, water chestnuts and bean sprouts until mixed through and somewhat sizzling.
  5. Add sauce mixture, stirring until completely combined with pork mixture.
  6. Place lettuce cup on a plate. Top with pork mixture and sprinkle with bean sprouts.

JOHN HART:

Master’s In Education” (Disability/Rehab)Newcastle UniversityAustralia

“Grad Cert Education”NewcastleUniversity”Australia

“Diploma Fitness/Recreation”

“Diploma of Sport and Recreation”

“Cert 4 Personal Training”

“Level 1 Strength and Conditioning Coach”

Member of ASCA (Australian Strength and Conditioning Association)

Accredited First Aid Trainer

Dip Nursing

 

No comments yet.

Leave a Reply