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Protein Lettuce Wraps With 2 Cup Vegetables

Lettuce Wraps are most popular appetizer in asian cuisines. Same recipe made into our low carb diet/Ideal Protein diet & vegetarian friendly. But here we eating this as complete meal for lunch/dinner (not as appetizer). This is one of my favourite dish while doing my weight loss diet. See here how you can make this.

Nutrition Facts

Number of Servings: 1

Amount Per Serving
Calories 167
Total Fat IP Limit
Sodium IP Limit
Net Carbohydrate 4g
Protein 20g

* Calories are calculated by excluding IP required daily limit of Oil, vegetables & spices. This calorie values are not lab evaluated, with help of nutrition lables and google search we added all ingredients calories together.

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Ingredients:

Soya Granules (TVP) - 20g
• Tofu Firm/Extra Firm (10g Protein) - about 120g
• Red Round Radish - 1/2 cup
• Bean Sprouts - 1 1/2 cup
• Iceberg Lettuce Leafs - 5
• Green Onions - 2 Stems
• Cilantro/Coriander - 1 Tbsp
• Chilli Garlic Paste/Sauce - 2 tsp
• Light Soy Sauce - 2 tsp
• Musturd - 1 tsp
• Olive/Grape Seed Oil - 1 tsp
• Slenda/Stevia - 1 pkt
• Light Salt (to the taste).

Tip : You can discuss and comment about this recipe below.

Preparation:

  1. Ready all ingredients listed above. Weigh Soya Granules 20g, and weigh Tofu as per label for 10g worth of protein (i.e about 120g). Cut Radish & Tofu in to small cubes(about 0.25 inches). And also cut green onion & cilatro like shown in below picture. Measure 1.5 cups of Bean Sprouts and wash them and keep aside. Take Iceberg lettuce and care fully seperate leafs and cut edges like shown in below picture.
  2. Take microwavable bowl and add Soya Granules(TVP) & little water then place in microwave for 2-3 minutes until Soya Granules are cooked.
  3. While Soya Granules(TVP) are cooking you can make this simple spreading sauce. Take a small bowl and add 1 tsp each of Chilli Garlic Paste, Mustard & Soy Sauce and mix all together and keep aside.
  4. Place a work/pan on stove with Medium to High Heat and add 1 tsp Olive/Grape Seed Oil or Spray well. Once oil get heated add Tofu pieces and fry unitl light brown then add Radish pieces and fry for 2 min. Now add cooked Soya Granules into pan and stir together, if it is too dry then add little water to give some moisture.
  5. Now lets add flavor. Make a little round gap in between (as shown in below pic) and add 1 tsp Chilli Garlic Paste, 1 tsp Light Soy Sauce & Light Salt then mix together and cook for 1 min. Once cooked, turn off heat and add Green Onions, Cilantro/Coriander & Sprinke 1 pkt Splenda/Stevia. Now transfer immediately to serving bowl.
  6. Here is lettuce wraps are ready on table to wrap n eat!! This is one of my favourite recipe.
  7. See here for - 'How to wrap and eat'.