Guy
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.
Does anyone have a recipe for a healthy turkey sandwich or wrap? Or just a healthy recipe that is delicious?
Sapphire P
I'm making dinner for my family tonight and I want to make them something really healthy! But I am a beginner cook so I need REALLY easy recipes! Thank you!
Answer
Waldorf Turkey Sandwiches ---
INGREDIENTS
1 1/4 cups cubed cooked turkey breast
1 small apple, chopped
1/4 cup finely chopped celery
3 tablespoons fat-free mayonnaise
2 tablespoons fat-free plain yogurt
2 tablespoons chopped walnuts
1 tablespoon raisins
1/8 teaspoon ground nutmeg
1/8 teaspoon ground cinnamon
8 slices cinnamon-raisin bread, toasted
4 lettuce leaves
DIRECTIONS
In a bowl, combine the first nine ingredients. Cover and refrigerate for 1 hour. Spoon 3/4 cup turkey mixture onto four slices of bread; top with a lettuce leaf and remaining bread.
*********************************************************
Easy Snack Wraps ---
INGREDIENTS
12 (10 inch) flour tortillas
1 (8 ounce) package cream cheese
1 head lettuce
1 (6 ounce) package sliced deli-style turkey
2 cups shredded carrots
2 cups minced tomato
DIRECTIONS
Spread cream cheese evenly over the tortillas. Top the cream cheese with lettuce leaves. Arrange the turkey slices in even layers on top of the lettuce. Sprinkle the carrots and tomato over the turkey slices. Roll the tortillas into wraps. Cut the wraps diagonally into bite-sized pieces. Secure with toothpicks.
***********************************************************
Smoked Turkey Tortilla Wraps ---
INGREDIENTS
10 whole wheat flour tortillas
10 slices smoked turkey, cut into thin strips
1 avocado - peeled, pitted and sliced
1/2 cup sour cream, for topping
1/2 cup Cheddar cheese
DIRECTIONS
Heat flour tortillas in a large skillet over medium heat until slightly browned. Divide turkey strips, avocado, sour cream, and cheese among the warmed tortillas. Fold in half and serve.
*********************************************************
Waldorf Turkey Sandwiches ---
INGREDIENTS
1 1/4 cups cubed cooked turkey breast
1 small apple, chopped
1/4 cup finely chopped celery
3 tablespoons fat-free mayonnaise
2 tablespoons fat-free plain yogurt
2 tablespoons chopped walnuts
1 tablespoon raisins
1/8 teaspoon ground nutmeg
1/8 teaspoon ground cinnamon
8 slices cinnamon-raisin bread, toasted
4 lettuce leaves
DIRECTIONS
In a bowl, combine the first nine ingredients. Cover and refrigerate for 1 hour. Spoon 3/4 cup turkey mixture onto four slices of bread; top with a lettuce leaf and remaining bread.
*********************************************************
Easy Snack Wraps ---
INGREDIENTS
12 (10 inch) flour tortillas
1 (8 ounce) package cream cheese
1 head lettuce
1 (6 ounce) package sliced deli-style turkey
2 cups shredded carrots
2 cups minced tomato
DIRECTIONS
Spread cream cheese evenly over the tortillas. Top the cream cheese with lettuce leaves. Arrange the turkey slices in even layers on top of the lettuce. Sprinkle the carrots and tomato over the turkey slices. Roll the tortillas into wraps. Cut the wraps diagonally into bite-sized pieces. Secure with toothpicks.
***********************************************************
Smoked Turkey Tortilla Wraps ---
INGREDIENTS
10 whole wheat flour tortillas
10 slices smoked turkey, cut into thin strips
1 avocado - peeled, pitted and sliced
1/2 cup sour cream, for topping
1/2 cup Cheddar cheese
DIRECTIONS
Heat flour tortillas in a large skillet over medium heat until slightly browned. Divide turkey strips, avocado, sour cream, and cheese among the warmed tortillas. Fold in half and serve.
*********************************************************
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