Crystal Ra
Does anyone have any good healthy recipes for making wraps? They are easy to make and I love wraps! Thanks :)
Answer
Mediterranean Wrap.This wrap is stuffed with chicken tenders and couscous with a hit of lemon and a healthy dose of fresh herbs. Save any leftovers to wrap up for an easy lunch. Serve with: Mixed green salad and a glass of crisp white wine.
Ingredients
1/2 cup water
1/3 cup couscous, preferably whole-wheat
1 cup chopped fresh parsley
1/2 cup chopped fresh mint
1/4 cup lemon juice
3 tablespoons extra-virgin olive oil
2 teaspoons minced garlic
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
1 pound chicken tenders
1 medium tomato, chopped
1 cup chopped cucumber
4 10-inch spinach or sun-dried tomato wraps or tortillas
Preparation
Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.
http://www.eatingwell.com/recipes/mediterranean_wrap.html
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Southwestern Omelet Wrap.Folding a flat omelet in a whole-wheat wrapper makes a high-protein breakfast (or lunch) that is totable and fun. If you want to start the day with a hot egg breakfast, but don't want to fuss with cooking in the morning, you can make this wrap the night before. In the morning, just microwave and go.
Ingredients
1 large egg
1 large egg white
1/2 teaspoon hot sauce, such as
Freshly ground pepper, to taste
1 tablespoon chopped scallions
1 tablespoon chopped fresh cilantro, or parsley (optional)
2 tablespoons prepared black bean dip
1 9-inch whole-wheat wrap, (see Ingredient note)
1 teaspoon canola oil
2 tablespoons grated pepper Jack or Cheddar cheese
1 tablespoon prepared green or red salsa, (optional)
Preparation
Set oven rack 6 inches from the heat source; preheat broiler. Stir eggs, hot sauce and pepper briskly with a fork in a medium bowl. Stir in scallions and cilantro (or parsley), if using.
If black bean dip is cold, warm it in the microwave on High for 10 to 20 seconds. Place wrap between paper towels and warm in the microwave on High for about 10 seconds. Spread bean dip over the wrap, leaving a 1-inch border all around.
Brush oil over a 10-inch nonstick skillet; heat over medium heat. Add the egg mixture and cook, lifting the edges with a heat-resistant rubber spatula so uncooked egg will flow underneath, until the bottom is light golden, 20 to 30 seconds. Place the skillet under the broiler and broil just until the top is set, 20 to 30 seconds. Immediately slide the omelet onto the wrap. Sprinkle with cheese. Fold the edges over the omelet on two sides, then roll the wrap up and around the omelet. Serve immediately, with salsa, if desired.
Tips & Notes
Make Ahead Tip: Wrap in plastic and refrigerate, overnight. To reheat, remove plastic wrap and rewrap in paper towel. Microwave at High for 1 to 2 minutes.
Ingredient Note: You can find wraps designed for wrap sandwiches in the deli section of large supermarkets. Cedar Foods (www.cedarfoods.com) makes a good whole-wheat one.
http://www.eatingwell.com/recipes/southwestern_omelet_wrap.html
Mediterranean Wrap.This wrap is stuffed with chicken tenders and couscous with a hit of lemon and a healthy dose of fresh herbs. Save any leftovers to wrap up for an easy lunch. Serve with: Mixed green salad and a glass of crisp white wine.
Ingredients
1/2 cup water
1/3 cup couscous, preferably whole-wheat
1 cup chopped fresh parsley
1/2 cup chopped fresh mint
1/4 cup lemon juice
3 tablespoons extra-virgin olive oil
2 teaspoons minced garlic
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
1 pound chicken tenders
1 medium tomato, chopped
1 cup chopped cucumber
4 10-inch spinach or sun-dried tomato wraps or tortillas
Preparation
Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.
http://www.eatingwell.com/recipes/mediterranean_wrap.html
**********************************************************************
Southwestern Omelet Wrap.Folding a flat omelet in a whole-wheat wrapper makes a high-protein breakfast (or lunch) that is totable and fun. If you want to start the day with a hot egg breakfast, but don't want to fuss with cooking in the morning, you can make this wrap the night before. In the morning, just microwave and go.
Ingredients
1 large egg
1 large egg white
1/2 teaspoon hot sauce, such as
Freshly ground pepper, to taste
1 tablespoon chopped scallions
1 tablespoon chopped fresh cilantro, or parsley (optional)
2 tablespoons prepared black bean dip
1 9-inch whole-wheat wrap, (see Ingredient note)
1 teaspoon canola oil
2 tablespoons grated pepper Jack or Cheddar cheese
1 tablespoon prepared green or red salsa, (optional)
Preparation
Set oven rack 6 inches from the heat source; preheat broiler. Stir eggs, hot sauce and pepper briskly with a fork in a medium bowl. Stir in scallions and cilantro (or parsley), if using.
If black bean dip is cold, warm it in the microwave on High for 10 to 20 seconds. Place wrap between paper towels and warm in the microwave on High for about 10 seconds. Spread bean dip over the wrap, leaving a 1-inch border all around.
Brush oil over a 10-inch nonstick skillet; heat over medium heat. Add the egg mixture and cook, lifting the edges with a heat-resistant rubber spatula so uncooked egg will flow underneath, until the bottom is light golden, 20 to 30 seconds. Place the skillet under the broiler and broil just until the top is set, 20 to 30 seconds. Immediately slide the omelet onto the wrap. Sprinkle with cheese. Fold the edges over the omelet on two sides, then roll the wrap up and around the omelet. Serve immediately, with salsa, if desired.
Tips & Notes
Make Ahead Tip: Wrap in plastic and refrigerate, overnight. To reheat, remove plastic wrap and rewrap in paper towel. Microwave at High for 1 to 2 minutes.
Ingredient Note: You can find wraps designed for wrap sandwiches in the deli section of large supermarkets. Cedar Foods (www.cedarfoods.com) makes a good whole-wheat one.
http://www.eatingwell.com/recipes/southwestern_omelet_wrap.html
What's your favorite wrap recipe?
I'm looking for a simple healthy recipe for a sandwich wrap. Using torti
La or something
Answer
Kauai Chicken Pineapple Wraps
Yield: Serves 4
Marinade
1 1/2 teaspoons freshly grated ginger
1/2 cup coconut milk
1 teaspoon minced garlic
1/8 teaspoon Asian chili sauce
2 tablespoons sesame oil
2 tablespoons sliced green onions
Salt & pepper to taste
1 pound skinless, boneless chicken breasts
Wraps
4 (10-11 inch) spinach tortillas
1 cup Sable & Rosenfeld Bamboo Peanut Sauce*
1 1/2 cups cucumber, halved, seeded, cut crosswise into strips
1 1/2 cups red bell pepper strips
4 ounces bean sprouts
2 cups firmly packed spinach leaves
1 cup fresh pineapple strips
Salt & pepper to taste
Marinade: In small bowl combine the ginger, coconut milk, garlic. Asian chili sauce, sesame oil, green onions, salt & pepper. Mix well, put chicken breasts in plastic bag, pour marinade over chicken. Close bag & refrigerate 1-4 hours.
Remove chicken from bag, discard marinade. Place chicken on preheated grill & grill for 4-5 minutes per side or until no longer pink in the center. (Or broil chicken 4-5 minutes per side or until done) Set aside to cool. Slice into strips; set aside.
Wraps: Warm tortillas in microwave at HIGH power 10-15 seconds or wrap in foil & heat in 350 degree F oven for 3-5 minutes. When tortilla is warm spread 1/4 cup of the sauce evenly over a tortilla.
Layer 1/4 of each of the following over sauce: chicken strips, cucumber, red pepper, bean sprouts, spinach, & pineapple in the center of the tortilla. Fold the right & left edges of the tortilla over the filling, toward the center.
Fold the bottom edge (edge closest to you) of the tortilla toward the center & gently roll until the tortilla is completely wrapped around the filling. Repeat for the remaining 3 tortillas. Slice each wrap in half.
Serve immediately or cover & refrigerate up to four hours before serving.
â¢Peanut sauce purchased in grocery store may be substituted for Bamboo Peanut Sauce.
=================================
Santa Fe Seafood Wrap
Yields: 4 servings
2 medium avocados OR 2 cups prepared guacamole
1 Tablespoon fresh lime juice
1 Tablespoon minced onion
1 Tablespoon chipotle chili puree*
2 Tablespoons low-fat mayonnaise
4 Alaska fillets (Pollock, 4 to 6 oz. each), fresh, thawed or frozen
1 Tablespoon olive, canola, peanut or grapeseed oil
1 teaspoon mesquite or Mexican seasoning
4 flour tortillas (10- to 12-inch), warmed
4 large iceberg or Romaine lettuce leaves, torn or shredded
Mash avocados. Stir in lime juice, onion, chili puree, & mayonnaise; set aside. Rinse any ice glaze from frozen seafood fillets under cold water; pat dry with paper towel. Heat a heavy nonstick skillet over medium-high heat. Brush both sides of fillets with oil. Place fillets in heated skillet & cook, uncovered, about 3 minutes, until browned. Shake pan occasionally to keep fish from sticking.
Turn fillets over & sprinkle with seasoning. Cover pan tightly & cook an additional 2 to 5 minutes.
Adjust cook time for smaller fillets. Cook just until fish is opaque throughout. Cool slightly & break into large chunks. To serve, layer about 1/2 cup each avocado spread (almost to edge), seafood chunks, & lettuce on one side of each tortilla. Roll up envelope-style & cut in half.
* Canned chipotle chilies in adobo sauce, pureed.
============================
Tuna Wraps
Yields: 3 servings
4 ounce of water packed tuna drained
1 cup onion finely chopped
1/2 cup green or red pepper finely chopped
3 tablespoon of light salad dressing
3 whole wheat tortilla wraps
3 cups lettuce
salt & pepper to taste
Drain tuna well then add all of the ingredients except the lettuce. Divide mixture into 3 portions & spoon over 3 tortilla wraps.
Add the lettuce & roll the ingredients inside of the wraps tucking one end under so ingredients stay inside.
Kauai Chicken Pineapple Wraps
Yield: Serves 4
Marinade
1 1/2 teaspoons freshly grated ginger
1/2 cup coconut milk
1 teaspoon minced garlic
1/8 teaspoon Asian chili sauce
2 tablespoons sesame oil
2 tablespoons sliced green onions
Salt & pepper to taste
1 pound skinless, boneless chicken breasts
Wraps
4 (10-11 inch) spinach tortillas
1 cup Sable & Rosenfeld Bamboo Peanut Sauce*
1 1/2 cups cucumber, halved, seeded, cut crosswise into strips
1 1/2 cups red bell pepper strips
4 ounces bean sprouts
2 cups firmly packed spinach leaves
1 cup fresh pineapple strips
Salt & pepper to taste
Marinade: In small bowl combine the ginger, coconut milk, garlic. Asian chili sauce, sesame oil, green onions, salt & pepper. Mix well, put chicken breasts in plastic bag, pour marinade over chicken. Close bag & refrigerate 1-4 hours.
Remove chicken from bag, discard marinade. Place chicken on preheated grill & grill for 4-5 minutes per side or until no longer pink in the center. (Or broil chicken 4-5 minutes per side or until done) Set aside to cool. Slice into strips; set aside.
Wraps: Warm tortillas in microwave at HIGH power 10-15 seconds or wrap in foil & heat in 350 degree F oven for 3-5 minutes. When tortilla is warm spread 1/4 cup of the sauce evenly over a tortilla.
Layer 1/4 of each of the following over sauce: chicken strips, cucumber, red pepper, bean sprouts, spinach, & pineapple in the center of the tortilla. Fold the right & left edges of the tortilla over the filling, toward the center.
Fold the bottom edge (edge closest to you) of the tortilla toward the center & gently roll until the tortilla is completely wrapped around the filling. Repeat for the remaining 3 tortillas. Slice each wrap in half.
Serve immediately or cover & refrigerate up to four hours before serving.
â¢Peanut sauce purchased in grocery store may be substituted for Bamboo Peanut Sauce.
=================================
Santa Fe Seafood Wrap
Yields: 4 servings
2 medium avocados OR 2 cups prepared guacamole
1 Tablespoon fresh lime juice
1 Tablespoon minced onion
1 Tablespoon chipotle chili puree*
2 Tablespoons low-fat mayonnaise
4 Alaska fillets (Pollock, 4 to 6 oz. each), fresh, thawed or frozen
1 Tablespoon olive, canola, peanut or grapeseed oil
1 teaspoon mesquite or Mexican seasoning
4 flour tortillas (10- to 12-inch), warmed
4 large iceberg or Romaine lettuce leaves, torn or shredded
Mash avocados. Stir in lime juice, onion, chili puree, & mayonnaise; set aside. Rinse any ice glaze from frozen seafood fillets under cold water; pat dry with paper towel. Heat a heavy nonstick skillet over medium-high heat. Brush both sides of fillets with oil. Place fillets in heated skillet & cook, uncovered, about 3 minutes, until browned. Shake pan occasionally to keep fish from sticking.
Turn fillets over & sprinkle with seasoning. Cover pan tightly & cook an additional 2 to 5 minutes.
Adjust cook time for smaller fillets. Cook just until fish is opaque throughout. Cool slightly & break into large chunks. To serve, layer about 1/2 cup each avocado spread (almost to edge), seafood chunks, & lettuce on one side of each tortilla. Roll up envelope-style & cut in half.
* Canned chipotle chilies in adobo sauce, pureed.
============================
Tuna Wraps
Yields: 3 servings
4 ounce of water packed tuna drained
1 cup onion finely chopped
1/2 cup green or red pepper finely chopped
3 tablespoon of light salad dressing
3 whole wheat tortilla wraps
3 cups lettuce
salt & pepper to taste
Drain tuna well then add all of the ingredients except the lettuce. Divide mixture into 3 portions & spoon over 3 tortilla wraps.
Add the lettuce & roll the ingredients inside of the wraps tucking one end under so ingredients stay inside.
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