Lettuce Wrap with Tuna, Hard-Boiled Egg and Olives

🥬 Veggie Wraps: Zero Carb Express Dinner

If you are looking for a satiating, fast dinner that keeps your insulin flat before bed, lettuce wraps are the answer. Substituting traditional flour tortillas for large lettuce leaves provides a refreshing crunch, hydrates the body, and cuts the dish's calories almost in half. A classic tuna sandwich turned into a fitness version.

🐟 Why it is exceptionally healthy

• Smart Caloric Deficit: Lettuce provides volume and water without calories, tricking the stomach into feeling full quickly.
• Healthy Fats: Olives and tuna provide monounsaturated fats and Omega-3, essential for the brain and hormonal balance.
• Complete Protein: The hard-boiled egg is the gold standard of proteins, containing all the essential amino acids the human body needs.

📝 Step-by-Step Preparation

1. The Crisp Base: Select 4 large, firm leaves of Romaine or Iceberg lettuce. Wash them carefully so as not to break them and dry them perfectly with paper towels. A wet leaf would ruin the wrap.
2. Filling Preparation: Drain 2 cans of natural tuna well (approx. 3.5 oz / 100g drained weight). Peel and chop 2 hard-boiled eggs. Slice 1 oz (30g) of pitted black olives and cut 1.8 oz (50g) of cherry tomatoes into quarters.
3. The Healthy Binder: In a bowl, mix the tuna, egg, olives, and tomatoes. To bind it, instead of commercial mayonnaise, add 2 tablespoons of plain Greek yogurt, 1 teaspoon of Dijon mustard, salt, and pepper. Stir until you get a homogeneous paste.
4. Assembly: Lay the lettuce leaves out on a board. Place a generous portion of the filling in the center of each leaf, leaving the edges free.
5. Rolling: Fold the short sides inward first, then roll from one of the long sides, squeezing slightly to form a firm cylinder, just like a burrito.
6. Service: You can wrap the bottom half of the wrap in parchment paper if you want to take them to work or to eat them more easily with your hands without getting messy.