Want an easy hand-held meal? Just wrap and roll nourishing, flavorful ingredients in a tortilla or flat bread.
- Start with a sturdy, pliable wheat tortilla or flat bread. Try tomato, spinach, or other flavored tortillas.
- Layer on well-dried greens: lettuce, spinach, watercress, other greens.
- Spread on cooked grains: bulgur, couscous, rice (or tabouli; see May 14).
- Flavor with salsa or salad dressing. Go easy so the filling won’t be soggy.
- Add crunchy veggies: diced bell peppers, onion, mushrooms, sprouts, drained canned beans.
- Top with meat, chicken, or seafood (optional). Slice it first.
- Fold in the ends; roll!
Ordering out? Wraps aren’t necessarily low-fat or low-calorie. A high-fat sauce or dressing, or a wrap that’s twice what you need, may supply enough extra calories or fat for two meals.
Wrap leftovers or “plan-overs” for a quick lunch or supper.
Southwest Tortilla Wraps
- 2 tablespoons low-fat salad dressing or mayonnaise
- 4 10-inch flour tortillas
- 1⁄2 cup chunky salsa
- 4 ounces sliced turkey or roast beef
- 1⁄3 cup shredded low-fat Cheddar cheese
- 1⁄2 cup thin strips red pepper
- 1⁄4 cup sliced green onions
- 2 tablespoons sliced black olives pinch of cayenne pepper, optional
Spread salad dressing on tortillas; spread salsa over salad dressing. Top with turkey or meat, cheese, vegetables, and cayenne pepper as desired. Roll and serve, or heat 45 seconds in microwave oven on medium power. Each tortilla can be wrapped in plastic wrap after rolling and then refrigerated. Makes 4 servings.
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