Wednesday, October 28, 2009

Easy Meals With Sandwich Wraps

By Laura Cokherell

Quick meals are important with the hectic schedules we deal with everyday and sandwich wraps are a great way to make a quick and healthy meal anytime. With just a few ingredients you can create a meal in minutes when you are short on time or just want something simple and flavorful. They are the perfect grab-n-go quick meal.

It's really simple to put a sandwich wrap together. Here is a basic recipe that you can use and adjust to your taste or to whatever you have on hand in your refrigerator or cupboards. Place the ingredients that you choose in layers down the center of the wrap, leaving an inch or so at the bottom to close the bottom when you are done filling the wrap sandwich.

1. First choose the kind of wrap that you want. Soft tortilla shells come in a wide variety of flavors today such as spinach, tomato, whole grain and more. You may also want to try some kale leaves (raw or lightly steamed) with the stem cut out so you are only using the leafy part or try some large lettuce leaves or even some steamed cabbage leaves.

2. Pick a spread. This will be the flavoring that goes underneath all your ingredients. Spread a layer of your chosen spread over the surface of the wrap. Some simple ideas for spreads are cooked, mashed beans (like black beans, cannellini beans, kidney beans), nut butter, mustard, or cream cheese (either the whipped or regular variety).

3. Fill the wrap. Choose a single item or a combination of items and place as much as you like down the center of the sandwich wrap. Try tofu (bake and seasoned), cheese (sliced or shredded), leftover cooked chicken or steak, avocado, canned salmon or smoked salmon slices, etc.

4. Pick out some vegetables or fruit to add to your wrap sandwich. Make it a healthy quick meal by adding a variety of these delicious and nutritious foods to your sandwich.

Vegetable Suggestions: shredded lettuce, peeled and thinly sliced jicama, thinly sliced cucumbers, marinated artichoke hearts, shredded cabbage, shredded carrots, fresh tomato slices or diced tomatoes, sliced mushrooms, sliced scallions, sliced roasted red peppers, sliced sweet bell peppers, very thinly sliced fennel, chopped or diced onion, etc.

Fruit Suggestions: diced or sliced apples or pears, peach slices, sliced strawberries or mango, raisins or dried fruit of choice, cubed papaya, etc.

5. Add a little flavor topping. This just puts a little extra zip into the wrap. Place as much of the flavor topping as you like on your vegetable or fruit layer. Depending on the type of wrap you are making, here are some topping suggestions.

Crunchy/Salty/Spicy Flavor Toppings: salsa, pickle relish, peanut sauce, oyster sauce, a sprinkling of soy sauce, cooked and crumbled bacon bits (regular or vegetarian), chopped nuts, a little chopped fresh herbs of choice like basil, dill, oregano, mint, or cilantro

Sweet/Spicy/Crunchy Flavor Toppings: a spoonful of marmalade or all-fruit spread, nutmeg or cinnamon, a little chutney, or something crunchy and/or sweet like granola, chopped nuts, mini-chocolate chips, shredded coconut, etc.

After all the ingredients have been added to the wrap, simply fold up the bottom flap and then carefully fold in the sides to close the sandwich and enjoy.

Sandwich wrap ideas are easy to come up with and here are a few quick meal ideas to get you going.

- tomato flavored tortilla wrap, bottled marinara sauce, provolone cheese slices, cheddar cheese slices, pepperoncini rings, spinach leaves, pine nuts

- whole grain tortilla wrap, peanut butter, canned (drained) fruit cocktail, brown sugar

- spinach flavored tortilla wrap, garlic hummus, grilled chicken slices, thinly sliced cucumber, sliced apples, chopped fresh mint

- whole grain tortilla wrap, peanut butter, sliced pears, blueberries, honey, nutmeg

- lettuce leaf, mustard, smoked turkey slices, chopped sun-dried tomatoes, ricotta cheese

- whole grain tortilla wrap, mashed avocado mixed with cumin and a little chili powder, cooked cocktail shrimp, corn kernels and diced celery, prepared salsa, chopped fresh cilantro

- whole grain tortilla wrap, apple butter, shredded sharp cheddar cheese, shredded apples, raisins, nutmeg

- whole grain tortilla wrap, mayonnaise, cooked and flaked crabmeat, chopped celery and scallions, lemon zest, diced avocado

About the Author:

No comments: