Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Iron, Protein and Choline.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Choline — Choline supports brain, nerve and liver health, and is especially important during pregnancy and breastfeeding for your baby’s brain development.
Light, high-protein lettuce cups with iron-rich turkey mince and a choline boost from the egg-free sauce swap — easy for lunch or dinner.
Lunch / Dinner · Serves 4 · Ready in 20 min · Rich in Iron, Protein, Choline
Ingredients
- 500g turkey mince
- 1 tbsp olive oil
- 2 cloves garlic, crushed
- 1 capsicum, finely diced
- 1 carrot, grated
- 2 tbsp gluten-free soy sauce
- 1 iceberg lettuce, leaves separated
Method
- Heat the oil and brown the turkey mince with the garlic.
- Add the capsicum and carrot and cook a further 5 minutes.
- Stir through the soy sauce.
- Spoon into lettuce cups to serve.
Tip: Turkey mince is a lean way to get iron — pair it with something vitamin C-rich, like the capsicum here, to help absorb it.
Roughly per serve
- Iron: 3 mg
- Choline: 100 mg
- Protein: 24 g
- Fibre: 3 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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