WISE NOTES FOR CONSUMERS

Nutrient dense Beef Lettuce Wraps

By Tanya Davis | Published Wednesday, January 11, 2012

This week we return to focusing on Wise County 4-Hers who learned through their foods and nutrition projects to make their calories count by including nutrient-rich foods in their diets. One great way to make your calories count is by consuming lean beef. Choose the leanest cuts by looking for “loin” or “round” in the name. It is a satisfying source of many nutrients, including protein, iron, B-vitamins, zinc and selenium.

Thaine Laaser, a 12-year-old Decatur 4-Her learned in his 4-H foods project about the importance of including lean beef, along with fruits and vegetables in one’s diet. His recipe for Crispy Beef Lettuce Wraps with Wowee Sauce was entered in the Intermediate Main Dish category and is the focus for this week. Congratulations to Thaine as he received first-place honors in the District 4-H Food Show and in the Beef Award judging, sponsored by the Santa Rosa Cattlewomen.

CRISPY BEEF LETTUCE WRAPS WITH WOWEE SAUCE

  • 1 pound ground beef (95 percent lean)
  • 1/2 c. sliced green onions
  • 8 large lettuce leaves (Bibb, leaf or iceberg)
  • 2 Tbsp. reduced sodium soy sauce
  • 3/4 c. shredded carrots
  • Black pepper

Wowee Sauce:

  • 1 can (8-oz.) crushed pineapple in juice, drained
  • 1/2 c. orange marmalade
  • 2 Tbsp. soy sauce
  • Combine Wowee Sauce ingredients in small bowl. Set aside. Brown ground beef in large nonstick skillet over medium heat 8 to 10 minutes or until beef is no longer pink, breaking up into small crumbles and stirring occasionally. Drain and rinse beef. Add green onions and soy sauce; season with pepper, as desired. Cook and stir for 1 minute. Evenly spoon beef mixture onto each lettuce leaf. Top with equal amounts of carrots. Spoon Wowee Sauce over top. Serve with remaining Wowee Sauce.

    Number of servings: 4

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