Michelle’s Turkey Taco Lettuce Wraps as Seen on The Chew

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

January 27, 2014 • 2 comments

Photo courtesy: ABC’s The Chew

By Michelle Dudash, RDN

We are nearly one month into the new year. How are you doing with your resolutions? If your commitment to eat healthier or lose weight is fading or already just a faint memory, allow me to tempt you with my latest creation. The inspiration for this dish came from a contest I entered. I was a finalist and competed in the first round of ABC’s The Chew Search for the Weight Watchers Chef, which aired January 22.

My competitor Jacquie Marquez and I had to create a healthy family dinner that adheres to the Weight Watchers Simple Start program, a 2-week phase where members get to choose from a list of foods like fruits, vegetables, whole grains, lean meats, nonfat dairy and up to 2 teaspoons of oil per day. The recipe I created is so easy, even a new mom can do it. (Really, I created this recipe wearing my 3-month-old baby in a sling.) But the combination of ingredients is oh so satisfying.

Culinary experts Mario Batali and Carla Hall and Weight Watchers meeting leader Melanie Kann judged my dish. And, I won! Now I, along with the two other heat winners will battle it out in round two. The two of us with the highest scores will then compete for the grand prize: a one-year consulting agreement as the Weight Watchers Chef.

Watch me compete here: ABC’s The Chew Search for the Weight Watchers Chef

Photo courtesy: ABC’s The Chew

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Turkey Taco Lettuce Wraps

By Michelle Dudash, RDN

Ingredients:

6 teaspoons (30 ml) canola oil (4 teaspoons [20 ml] for the turkey, 2 teaspoons [10 ml] for the onions)

1.25 pounds (20 ounces) 99% fat-free (extra-lean) ground turkey

1 small sweet yellow onion, diced (about 1 1/2 cups [240 g])

1 1/4 cups (162 g) frozen corn kernels

1 cup (256 g) canned seasoned black beans, drained

1 cup (260 g) fat-free mild salsa

1/2 cup (120 ml) reduced-sodium chicken broth

1 tablespoon (15 ml) + 1 teaspoon (5 ml) reduced-sodium soy sauce

1 teaspoon (2.6 g) chili powder

1 teaspoon (2.5 g) ground cumin

Freshly ground black pepper

12 whole leaf lettuce cups (using 2 heads Bibb or butter lettuce)

Accompaniments:

Fresh cilantro leaves

Fat-free shredded cheddar cheese

Lime wedges

Instructions:

1. Heat a large skillet on medium-high heat and add 4 teaspoons of oil. When the oil is hot and shimmering, add the turkey in pieces in a single layer in the pan. Brown the turkey while breaking it up with a whisk, about 5 minutes. Transfer the turkey to a dinner plate.

2. Place the pan back on the heat and drizzle in 2 teaspoons of oil. Sauté the onions until tender, about 5 minutes, reducing the heat as needed. Add the cooked turkey, corn, black beans, salsa, chicken broth, soy sauce, chili powder, cumin and about 6 grinds of pepper. Cook until heated through and some of the liquid has evaporated, about 5-10 minutes.

3. Spoon the taco meat into the lettuce wraps and top with accompaniments. Enjoy immediately.

Prep time: 15 minutes

Cook time: 20 minutes

Makes 6 servings, nearly 1 cup filling each (with 2 lettuce cups)

Recipe notes:

This recipe yields a mildly spicy flavor. For more or less spicy heat, adjust the amount of chili powder.

For best results, use the inner leaves for the nicest lettuce cups. Save the remaining lettuce for your next salad.

You might also enjoy:

Lime-Basil Shrimp & California Avocado Lettuce Wraps

Crunchy Cilantro-Lime Hummus Tacos

Tepary Bean Salad with Red Bell Pepper, Cumin & Lemon Vinaigrette

Turkey Taco Lettuce Wraps

By Michelle Dudash, Chef and Registered Dietitian Nutritionist Published: January 27, 2014

• Yield: 1 cup filling (6 Servings)
• Prep: 15 mins
• Cook: 20 mins
• Ready In: 35 mins

Family friendly lean turkey lettuce wraps, featured on ABC’s The Chew Search for the Weight Watchers Chef.

Ingredients

• 6 teaspoons (30 ml) canola oil 4 teaspoons (20 ml) for the turkey, 2 teaspoons (10 ml) for the onions
• 1.25 pounds (20 ounces) 99% fat-free (extra-lean) ground turkey
• 1 small sweet yellow onion diced (about 1 1/2 cups [240 g])
• 1 1/4 cups (162 g) frozen corn kernels
• 1 cup (256 g) canned seasoned black beans drained
• 1 cup (260 g) fat-free mild salsa
• 1/2 cup (120 ml) reduced-sodium chicken broth
• 1 tablespoon (15 ml) + 1 teaspoon (5 ml) reduced-sodium soy sauce
• 1 teaspoon (2.6 g) chili powder
• 1 teaspoon (2.5 g) ground cumin
• Freshly ground black pepper
• 12 whole leaf lettuce cups using 2 heads Bibb or butter lettuce
• Accompaniments:
• Fresh cilantro leaves
• Fat-free shredded cheddar cheese
• Lime wedges

Instructions

1. Heat a large skillet on medium-high heat and add 4 teaspoons (20 ml) of oil. When the oil is hot and shimmering, add the turkey in pieces in a single layer in the pan. Brown the turkey while breaking it up with a whisk, about 5 minutes. Transfer the turkey to a dinner plate.
   
2. Place the pan back on the heat and drizzle in 2 teaspoons (10 ml) of oil. Sauté the onions until tender, about 5 minutes, reducing the heat as needed. Add the cooked turkey, corn, black beans, salsa, chicken broth, soy sauce, chili powder, cumin and about 6 grinds of pepper. Cook until heated through and some of the liquid has evaporated, about 5-10 minutes.
   
3. Spoon the taco meat into the lettuce wraps and top with accompaniments. Enjoy immediately.
   

• Cuisine: Mexican
• Course: Entrée
• Skill Level: Child Friendly