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sauteeing
Let Us Roll-Ups

Photo by: Joseph De Leo
Comments: 0
 

Recipe

Getting kids to eat raw vegetables can be a real struggle. This dish has crunch and texture from healthy vegetables, not chips! Crisp lettuce is easier to chew than spring mix or bibb lettuce. Give your child the small inside leaves so they will be easier to manage. Make sure you break up the meat as small as you can, to make it easy to eat. Have them fill the lettuce boats with the tasty “cargo” and sail them into the port (mouth).

Yield: Makes 4 servings

Ingredients

  • 1 pound ground chicken, beef, or turkey
  • 1 medium carrot, minced or grated
  • 1 cup minced broccoli crowns and stems
  • 1 head romaine lettuce, separated, washed, and dried
  • Chopped unsalted peanuts or cashews, for garnish (optional)

Sauce:

  • 3 tablespoons soy sauce
  • ¼ cup water
  • 1 tablespoon cornstarch
  • 1 teaspoon granulated onion or 2 teaspoons dehydrated onion flakes
  • ½ teaspoon kosher salt (optional)
  • 1/8 teaspoon ground ginger

Directions

Preparation: Put the sauce ingredients in a small bowl, stir to combine, and break up any lumps with a fork; set aside.

Heat a large sauté pan or wok on medium-high heat. Cook the meat, untouched, until it looks like it is cooking underneath and juices start to be released.

Add the carrot and broccoli. Start breaking up the meat with a wooden spoon. Continue stirring and breaking up the lumps until the meat is thoroughly cooked.

If the meat is giving off a lot of grease, drain it before adding the sauce.

Turn the heat down to medium-low, give the sauce a stir, and add it to the pan. Mix well and cook for 2 minutes more, until the meat is coated and glossy, continuing to break up any large chunks of meat.

Serve the meat and lettuce leaves separately on a plate, and have your child try to put the meat in the leaves with a spoon, then sprinkle with nuts and eat like a taco.

Variations

1. Mix ¼ cup cooked rice into the meat mixture to change it up.

2. Add minced onion or garlic when you add the vegetables. This will get your kids used to new flavors without them seeing the identifiable chunks. Then the next time you cook this recipe, make the onions larger.


© 2008 Jennifer Carden

Note from Cookstr's Editors

Nutritional information is based on using chicken, but does not include optional chopped unsalted peanuts or cashews for garnish or optional salt in the sauce.

 

Nutritional Information

Nutrients per serving (% daily value)

219kcal (11%)
79mg (8%)
59mg (99%)
817mcg RAE (27%)
1141mg
60mg
24g
4g
5g
11g
96mg (32%)
852mg (36%)
3g (13%)
10g (15%)
3mg (17%)
 

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