Assignment#5

Cooking Show
By: Ruqaiyah
 Meal: Lettuce Wraps
For this assignment, I will
be making lettuce wraps.
It is a very healthy meal.
It is a balanced meal, with
alternatives, limited deep
frying, uses fresh
ingredients and is overall
delicious.
I will be making these
wraps according to the
way my mother makes
them at home and I will
show alternatives for meat
and gluten free options.
There will also be sauces
included in the side.
Ingredients and measurements
Ingredients Measurements Alternatives Sauces

Any other big leafy green

Approx. half a ball of lettuce
Lettuce that you can wrap the Creamy ranch sauce
(depends of quantity)
stuffing in

Turkey, beef, fish, vegan or

Enough chicken (or
veg only op, any other meat. Soy sauce (try low in
Meat (chicken) alternative) to fill medium
You can also add cashew sodium soy sauce)
sized pan
nuts and tofu

Veggies (Carrots, corn, Cut half pack of carrots, can

You can simply have meat
green onion, onions and of corn, small bowlful of
or remove and add veggies Sweet Chili sauce
cilantro, mushrooms, green onions, an onion and a
according your preference
peppers) pepper

Medium pan sized quantity You don’t have to fry the

Fried noodles/rice Tabasco
of noodles or rice noodle/rice
Recipe+Steps
1. Start by cutting up 3. Later, add the rest of 5. Finally, have
lettuce ball until the vegetables to the pan everything on a plate
you have lots of big (this is optional if you and get your sauces
lettuce leaves. are okay with uncooked ready
Wash that and put and fresh vegetables).
them on a plate with the meat, that will 6. Get a lettuce wrap,
2. Get a medium sized be your stuffing for the add the stuffing, fried
pan and cook you lettuce wraps rice/noodles and the
choice of meat and sauce of your choice.
4. Take rice or noodles Enjoy!
add green onions and light fry them until
and cilantro crispy
 Nutritional Information
❖ This meal will contain around 160 calories for 6 servings/wraps.
❖ 2 grams of fiber and 16 grams of protein
❖ 3 grams of sugar
❖ 230 mg of calcium
❖ 260 mg of sodium
❖ No cholesterol
❖ 1 gram of saturated fat
❖ 3 mg of iron
Assignment#5
Cooking Show
By: Ruqaiyah
 Meal: Lettuce Wraps
For this assignment, I will
be making lettuce wraps.
It is a very healthy meal.
It is a balanced meal, with
alternatives, limited deep
frying, uses fresh
ingredients and is overall
delicious.
I will be making these
wraps according to the
way my mother makes
them at home and I will
show alternatives for meat
and gluten free options.
There will also be sauces
included in the side.
Ingredients and measurements
Ingredients Measurements Alternatives Sauces

Any other big leafy green

Approx. half a ball of lettuce
Lettuce that you can wrap the Creamy ranch sauce
(depends of quantity)
stuffing in

Turkey, beef, fish, vegan or

Enough chicken (or
veg only op, any other meat. Soy sauce (try low in
Meat (chicken) alternative) to fill medium
You can also add cashew sodium soy sauce)
sized pan
nuts and tofu

Veggies (Carrots, corn, Cut half pack of carrots, can

You can simply have meat
green onion, onions and of corn, small bowlful of
or remove and add veggies Sweet Chili sauce
cilantro, mushrooms, green onions, an onion and a
according your preference
peppers) pepper

Medium pan sized quantity You don’t have to fry the

Fried noodles/rice Tabasco
of noodles or rice noodle/rice
Recipe+Steps
1. Start by cutting up 3. Later, add the rest of 5. Finally, have
lettuce ball until the vegetables to the pan everything on a plate
you have lots of big (this is optional if you and get your sauces
lettuce leaves. are okay with uncooked ready
Wash that and put and fresh vegetables).
them on a plate with the meat, that will 6. Get a lettuce wrap,
2. Get a medium sized be your stuffing for the add the stuffing, fried
pan and cook you lettuce wraps rice/noodles and the
choice of meat and sauce of your choice.
4. Take rice or noodles Enjoy!
add green onions and light fry them until
and cilantro crispy
 Nutritional Information
❖ This meal will contain around 160 calories for 6 servings/wraps.
❖ 2 grams of fiber and 16 grams of protein
❖ 3 grams of sugar
❖ 230 mg of calcium
❖ 260 mg of sodium
❖ No cholesterol
❖ 1 gram of saturated fat
❖ 3 mg of iron
One Healthy Recipe

⬗ Lettuce wraps are really healthy.

⬗ It uses a lot of fresh vegetables and other ingredients which are fresh
⬗ has lower calories for those you need to reduce
⬗ Low sugars and sodium
⬗ High in protein
⬗ Alternative options
⬗ Low saturated fat
⬗ Balanced meal
⬗ And much more

11
 Connections To Canadian Food Guide

❖ Canada’s food guide recommends:

❖ Protein foods
❖ Plenty of fruits and veggies
❖ And grain foods
Lettuce wraps have a high source of protein and has meat, cashews, tofu
and etc. It has plenty and plenty of fruit and veggies like Carrots, onions,
green onion, corn, peppers, cilantro and etc. Finally, they have grain
foods like fried rice and noodles.This meal follows the food guide.

12
 Connections To Self And Importance Of Healthy Eating

I think that this meal is healthy and has most of the criteria for a healthy
meal. It is important to eat healthy and take care of what you eat. This
meal takes very little time to make and you can eat a lot of servings due
to how low it is calories. For only 6 servings it is 1 quarter of what a meal
should be so you can have a drink and a salad or something on the side.
Overall, I recommend this meal and I think it healthy and can be ate as
lunch, dinner or pre or post a workout.

13
One Healthy Recipe

⬗ Lettuce wraps are really healthy.

⬗ It uses a lot of fresh vegetables and other ingredients which are fresh
⬗ has lower calories for those you need to reduce
⬗ Low sugars and sodium
⬗ High in protein
⬗ Alternative options
⬗ Low saturated fat
⬗ Balanced meal
⬗ And much more

14
 Connections To Canadian Food Guide

❖ Canada’s food guide recommends:

❖ Protein foods
❖ Plenty of fruits and veggies
❖ And grain foods
Lettuce wraps have a high source of protein and has meat, cashews, tofu
and etc. It has plenty and plenty of fruit and veggies like Carrots, onions,
green onion, corn, peppers, cilantro and etc. Finally, they have grain
foods like fried rice and noodles.This meal follows the food guide.

15
 Connections To Self And Importance Of Healthy Eating

I think that this meal is healthy and has most of the criteria for a healthy
meal. It is important to eat healthy and take care of what you eat. This
meal takes very little time to make and you can eat a lot of servings due
to how low it is calories. For only 6 servings it is 1 quarter of what a meal
should be so you can have a drink and a salad or something on the side.
Overall, I recommend this meal and I think it healthy and can be ate as
lunch, dinner or pre or post a workout.

16