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.
