Lettuce isn’t just for salads... use it to make tacos, wraps, stir-fries, even soup!
1. Iceberg wedge
Top a wedge of iceberg lettuce with fat-free Ranch dressing or a dressing made from low-fat mayo, lemon juice and finely chopped herbs like parsley, chives or dill. Sprinkle with reduced-fat feta and walnuts.
2. Lettuce coleslaw
Substitute shredded lettuce for cabbage in coleslaw (or make it half lettuce, half cabbage).
3. Egg cups
Combine 2 chopped hard-boiled eggs with a small dollop of low-fat mayonnaise and a pinch of curry powder (or more, if you like it spicy). Spoon into 2 lettuce cups and serve.
4. Fast and easy salad
Wash and shred a whole head of lettuce and place into a bowl. Add shredded dill, toasted pine nuts and finely sliced green onion. Whisk equal parts lemon juice and white wine vinegar and pour over salad. Toss well before serving.
5. Sang choi bow
To make this family favourite, stir-fry 2 cloves crushed garlic, 3cm piece grated ginger, 150g sliced mushrooms and 500g lean pork mince until mince browns. Add 2 teaspoons sesame oil, 2 tablespoons reduced-salt soy sauce and 2 tablespoons oyster sauce and toss to combine. Remove from heat and fill lettuce cups with mixture. Top with bean sprouts, shredded snow peas, thinly sliced capsicum, coriander and toasted sesame seeds.
6. Vietnamese tofu lettuce wraps
For a light lunch, thinly slice a packet of marinated tofu (any flavour) into strips and heat until warmed through in a small frying pan. Remove 4–5 large leaves from a head of iceberg lettuce and wash. Top each leaf with tofu strips, shredded coriander, roasted peanuts, torn mint leaves, grated carrot and shredded basil. Drizzle lightly with sesame oil and wrap leaf around filling.
7. Pea and lettuce stir-fry
In a large frying pan, stir-fry a chopped onion, 1 teaspoon minced garlic and 4 stalks chopped celery until softened. Add 1 cup reduced-salt stock, 2 cups frozen peas and a pinch of dried thyme. Simmer for 15 minutes, then stir through 1 1/2 cups shredded lettuce until wilted.
8. Tacos with a lettuce shell
Use large iceberg lettuce leaves as a taco shell and fill with Mexican-spiced lean mince or beans, salsa, chopped tomatoes, reduced-fat cheese and chopped red onion.
9. Spring soup
Bring 2 cups reduced-salt stock and 1 cup water to the boil. Whisk 3–4 tablespoons plain flour into 1 cup water, add to stock and whisk until stock thickens. Add a chopped leek (white part only), half a bunch chopped celery, 1/2 cup peas and a pinch of sugar. Simmer for 20 minutes, adding a small head of chopped lettuce in the last 5 minutes of cooking. Top with croutons and parmesan.
10. Healthy Ploughman’s platter
On a platter or large plate, assemble chopped lettuce, slices of reduced-fat cheese, pickles or cornichons, smoked salmon and a couple of slices of rye bread.