Six Easy Ways to Make Turkey Salad Wraps Healthier and Portable

It’s a new day with a new way to make sandwiches. More nutritious and creative, lettuce wraps can be a great substitute for reducing the calories, carbs, and sodium found in bread.

After:Here are the tips for reducing fat, sugar and sodium in baked goods

After:Even meat eaters will enjoy these burgers made with black beans and quinoa

After:Get ready for picnic, BBQ and potluck season with this Lemon Asparagus Pasta Salad

Choose sturdy greens for best results in holding and wrapping ingredients like creamy chicken or turkey salad. Green options such as bibb, romaine or little gem lettuce work well. Some whole leaf lettuces will also work to wrap or hold ingredients.

Six ways to make a lettuce wrap.

Select your protein: If you don’t have a cooked turkey as directed in our Turkey Salad Wraps recipe, leftover chicken works just as well. And if you love tofu, leftovers with this healthy protein can also work in a wrap.

Still looking for a fast protein? Open a few cans of tuna, drain, rinse and add to the salad ingredients.

Adjust your sauce: Typical salads are loaded with fat and calories from the dressing. In our recipe, we reduced that fat and calories and added some nutrients, like protein and calcium, by using reduced-fat mayonnaise and fat-free Greek yogurt.

Include vegetables: Our recipe calls for celery and onion, but feel free to add more. Chop cucumbers, red peppers or carrots for extra crunch, flavor and nutrition.

Add fruit: We added dried cranberries to our recipe, but if you don’t have cranberries in your cupboard, you can use raisins, sliced ​​strawberries, halved grapes, or chopped apples.

Try the texture: For the crunch we used nuts, but any nut or seed works well too. For more flavor, try grilling them. Here’s a quick tip for “toasting”: simply place the nuts or seeds on a plate and microwave them, 30 seconds at a time, until evenly toasted.

Replacement packaging: If you’re out of lettuce or other large leafy greens, consider putting the turkey salad in half of a hollowed-out bell pepper.

The secret of these wraps is the variety of textures and tastes. Our lettuce wraps can stay fresh and travel to provide a satisfying lunch at work or school. Simply put them in a lidded container and keep them cool until ready to serve. And while you enjoy your lunch, you can relax knowing you’ve packed plenty of nutrients into one meal.

Bethany Thayer is a Registered Dietitian Nutritionist at Henry Ford Health. For more recipes and health information, visit henryford.com/blog. If you have any questions about today’s recipe, email [email protected]

Turkey salad wraps

Turkey lettuce wraps come together in a snap.

Makes: 4 servings (2 wraps each) / Preparation time: 15 minutes / Total time: 15 minutes

2 ½ cups cooked turkey, shredded

¼ cup reduced-sugar dried cranberries

¼ cup walnuts, chopped

½ cup celery, finely chopped

2 tablespoons red onion, chopped

¼ cup light mayonnaise

½ cup plain fat-free Greek yogurt

¼ teaspoon white pepper

8 full sheets of bibb or romaine lettuce

In a medium bowl, combine the turkey, cranberries, walnuts, celery, red onion, mayonnaise, Greek yogurt and white pepper. Divide the mixture between eight lettuce leaves and wrap. If you’re not eating right away, place the wraps in a lidded container and refrigerate. Use in a few hours. You can also store the salad separately until you are ready to make the wraps.

By Henry Ford LiveWell.

290 calories (41% of big), 14 grams big (2.5 grams sat. big), 10 grams carbohydrates30 grams protein200mg sodium70mg cholesterol24mg calcium1 gram fiber. Food exchanges: ½ fruit, 4 proteins.

Support local journalism and become a digital subscriber to the Free Press.