Kale Turkey Wraps

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Using kale leaves instead of bread to wrap your filling makes this healthy turkey lunch recipe low-calorie. If you can't find lacinato, also known as Tuscan kale, try cabbage for your wrap.

By
Sara Haas, RDN, LDN
Sara Haas Headshot
Sara Haas, RDN, LDN

Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on freelance writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements.

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Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
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Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
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Cook Time:
10 mins
Total Time:
10 mins
Servings:
1
Yield:
1 serving
Nutrition Profile:
Nut-Free Dairy-Free Healthy Aging Healthy Immunity Low-Sodium Low-Fat Soy-Free High-Fiber Heart-Healthy Egg-Free Gluten-Free Low-Calorie
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Ingredients

  • 1 tablespoon cranberry sauce

  • 1 teaspoon Dijon mustard

  • 3 medium lacinato kale leaves

  • 3 slices deli turkey (about 3 ounces)

  • 6 thin red onion slices

  • 1 firm ripe pear, cut into 9 slices

Directions

  1. Mix cranberry sauce and mustard in a small bowl. Spread on kale leaves. Top each leaf with a slice of turkey, 2 slices red onion and 3 slices pear. Roll each leaf into a wrap. Cut each wrap in half, if desired.

Originally appeared: EatingWell Magazine, November/December 2016

Nutrition Facts (per serving)

293 Calories
2g Fat
43g Carbs
28g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 3 wraps
Calories 293
% Daily Value *
Total Carbohydrate 43g 15%
Dietary Fiber 7g 26%
Total Sugars 26g
Added Sugars 6g 12%
Protein 28g 56%
Total Fat 2g 3%
Saturated Fat 1g 3%
Cholesterol 68mg 23%
Vitamin A 4435IU 89%
Vitamin C 46mg 52%
Folate 31mcg 8%
Sodium 225mg 10%
Calcium 82mg 6%
Iron 2mg 8%
Magnesium 46mg 11%
Potassium 512mg 11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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