Hy-Vee Recipes: Fresh Wraps for Summer - KWWL - Eastern Iowa Breaking News, Weather, Closings

Hy-Vee Recipes: Fresh Wraps for Summer

The appeal of wraps is they can be simple, fast and nutritious! Certainly, you can make a wrap as difficult or as easy as you prefer. The more components you have, the more complex the wrap; which may also increase the flavor variation of you meal. In addition, wraps can be put together in minutes. Some may require cooking, which can often be done on a grill to keep you house from heating up. Other wraps may only need assembly and will utilize all fresh ingredients or be a great use for leftovers.

Try to at least incorporate 3 to 4 categories from the food guide pyramid to ensure increased nutrient intake. Plus, try to pick more healthful options from the food pyramid groups you do utilize. For example, using a tortilla will fulfill the bread and grains group, which can be made even more nutritional by using a whole wheat tortilla. Try choosing lean beef, chicken, pork or fish, beans, humus, nuts, seeds, or nut butters for the meat and beans component. Spread on low-fat cream cheese or use 2% milk cheese slices or shredded cheese for a dairy component. And, of course, you can boost the nutritional value of your wrap by adding plenty of fruits and vegetables!


Mediterranean Turkey Wraps

Serves 8

All You Need

8 (8-inch) sun-dried tomato and basil tortillas

1/3 cup sun-dried tomato pesto

2 cups fresh spinach leaves, divided

5.5 ounces (or 16 slices) oven-roasted turkey breast

2 medium Portobello mushrooms, cut into strips

1 yellow bell pepper, cut into strips

1 red bell pepper, cut into strips

1 green bell pepper, cut into strips

1 (2.25 oz.) can Hy-Vee sliced ripe olives, drained

All You Do

1. Warm tortillas in microwave for 20 to 30 seconds.

2. Spread 2 tablespoons pesto on one side of each tortilla.

3. Layer ¼ cup spinach, 2 turkey slices, 2 strips each of mushroom, yellow, red, and green peppers, and top with 1 teaspoon olives.

4. Roll, chill and serve.

Nutrition Facts per serving: 180 calories, 3.5g fat, 30mg cholesterol, 310mg sodium, 30g carbohydrates, 3g fiber, 4g sugar, 7g protein.


Asian Shrimp Lettuce Wraps

Serves 4 (2 wraps each)

All You Need

1 (8.8 oz) package teriyaki-flavored ready rice

1 tablespoon reduced-sodium teriyaki sauce

1 tablespoon Hy-Vee pineapple juice

½ pound medium cooked shrimp, tails removed

½ cup chopped snow peas

2 tablespoons chopped Hy-Vee salted peanuts

8 lettuce leaves

All You Do

1. Stir together all ingredients except for lettuce leaves.

2. To serve, fill lettuce leaves with ¼ cup shrimp mixture; roll up.

Nutrition Facts per serving: 200 calories, 4g fat, 0g saturated fat, 0g trans fat, 115mg cholesterol, 300mg sodium, 24g carbohydrate, 1g fiber, 3g sugar, 18g protein.


Greek Salad Wrap

Source: Adapted from www.kraftrecipes.com

Serves 4 (1 wrap each).

All You Need

4 flour or whole wheat tortillas (10-inch)

½ cup original humus (or your favorite flavor)

2 cups chopped lettuce

1 cup chopped cucumbers

1 large tomato, chopped

1 package (4 oz.) traditional crumbled feta cheese

¼ cup pitted black olives

¼ cup light Italian, sun-dried tomato, or Greek dressing

All You Do

1. Spread tortillas with humus.

2. Toss lettuce with all remaining ingredients in medium bowl.

3. Spoon lettuce mixture onto tortillas; roll up. Serve immediately.


A Morning Wrap

Source: Adapted from www.kraftrecipes.com

Serves 1

All You Need

1 flour tortilla (6-inch) or whole wheat tortilla

1 tablespoon low-fat cream cheese (plain, strawberry, cheesecake or favorite flavor)

1 banana, sliced (or other sliced fresh fruit)

All You Do

1. Spread tortilla with cream cheese.

2. Top with fruit; roll up.

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