Wraps make great lunches and you can stuff them with just about anything. This one has some of my favorite things…including BACON ! And spreading the Laughing Cow cheese on the whole wrap ensures that you get cheesy goodness in every bite !
344 calories per serving
1 Wrap (80 calorie La Tortilla Factory version)
1 wedge Laughing Cow Light Cheese (original Swiss flavor)
2 slices turkey bacon
3 slices deli turkey
Alfalfa sprouts or some shredded lettuce
1/2 c chopped or sliced tomatoes
3 slices avocado
Cook the bacon according to package instructions. Lay wrap on flat surface. Spread the cheese wedge on it. When placing ingredients down the center of the wrap, do not go quite to the bottom – leave a little room (1 inch) so you will be able to wrap is securely. Place the turkey slices down the center. Lay the bacon slices down the center. Spread sprouts and tomato down the center. And finally lay the 3 avocado slices down the center. Wrap securely.
Some people shy away from them for the simple reason that they do not know how to wrap them so that the stuff stays in place. Take a quick look at my video showing you how to get a nice tight wrap that will not leak.
Part sandwich wrap, part egg roll – this is a great lunch or dinner wrap packed with flavor and crunch.
335 calories per serving
1 large size 100 calorie wrap
3 oz. leftover lean beef (such as filet mignon or sirloin) sliced very thin
1 c shredded cabbage
½ t minced garlic
¼ c green bell pepper, sliced very thin
½ of a large rib of celery, sliced thin
2 T light Asian Toasted Sesame Dressing (by Kraft)
Salt and pepper to taste
Heat a skillet and spray with Pam. Add peppers and celery and sauté for 5 minutes. Add a tablespoon or so of water along the way to keep the veggies moist. Add garlic and sauté another 30 seconds. Add beef and cabbage and continue cooking 1-2 minutes. Add salt and pepper and then place it all in your wrap and roll it up. Here’s a link to a video that shows you how to wrap them up securely
I love a dish you can make for a hungry breakfast crowd that doesn’t entail you standing at the stove being a short order cook 😉 You can put this one together and throw it in the oven then sit and have coffee and chat while it cooks up perfectly. It turns out a flavorful Mexican inspired dish that everyone enjoys !
277 calories per serving
1 lb. Italian seasoned turkey sausage, casing removed
1 medium red bell pepper, diced
1 small onion, diced
32 oz. Egg Beaters
4 oz. can chopped green chiles
1 t chili powder
10 flour tortillas, warmed
1 ¼ c salsa
Preheat oven to 350 degrees. Cook sausage, peppers and onions in a skillet until sausage is done, and then drain on paper towels. Place in a 13×9 baking dish sprayed with Pam. Mix eggs, green chilies and chili powder and pour over the turkey mix. Bake uncovered 30-35 minutes or until set then break up with a spoon. Place 2/3 c of egg mix down the center of each tortilla then wrap up securely.
Here is a video that will show you how to fold up a wrap securely
Wraps are a nice change from a sandwich – and they hold in the contents so much better than 2 slices of bread. Here is a standard turkey, bacon and tomato sandwich and because it is on a wrap you can add in some crumbled feta and avocado slices without worrying about them flying out the sandwich. And the avocado adds your MUFA for the meal 🙂 Enjoy !
300 calories per serving
1 T Miracle Whip
1 T low fat crumbled feta cheese
1 Whole wheat wrap (80 calorie version by Smart and Delicious)
¼ c shredded lettuce
4 slices deli turkey breast
1 slice tomato, cut into strips
2 slices turkey bacon, cooked
¼ c avocado slices
Sprinkle turkey with pepper. Place it all in the wrap and roll it up ! Here is a video that will show you how to fold up a wrap securely
User Perdue Shortcuts and you can be out of the kitchen in 10 minutes making these wraps. They make a great lunch and even a great lite dinner.
360 calorie per serving
4 boneless skinless chicken breast halves cut into strips (Perdue Shortcuts work great here !)
¼ t salt
1 T hot pepper sauce
½ c finely chopped celery
½ c crumbled blue cheese
½ c fat free blue cheese or ranch dressing
4 10 inch fat free tortillas
1 1/3 c shredded lettuce
¼ c shredded carrot
Mix chicken salt and pepper sauce. Spray a skillet with Pam and cook chicken 4-5 minutes or until done (or just a minute or 2 to warm up if using pre cooked chicken). Combine celery, cheese and dressing. Spoon celery mix into wraps then chicken and top with lettuce and carrot. Fold up and serve.
This is so savory and flavorful…and filling ! You can also cut these into smaller servings and make as a snack or appetizer.
348 calories per serving
2 c shredded cooked chicken breast (Perdue Shortcuts work great here!)
2/3 c salsa verde
15 oz. can black beans, rinsed and drained
4 80 calorie tortilla wraps
1 c shredded low fat Mexican four cheese blend
Extra salsa verde for dipping
Salt and pepper to taste
Mix chicken, 1/3 c salsa, salt and pepper. If chicken is cold, you may want to heat it a couple minutes in the microwave – this way the quesadilla comes to heat quicker. Combine beans with the rest of the salsa and mash slightly to break up some of the beans. Spread 1/3 bean mix over half a tortilla and then top with ½ of the chicken mix and ¼ c cheese. Fold in half and spray the outsides of the tortillas with Pam. Heat a skillet and cook each quesadilla a couple of minutes each side. Cut into wedges and serve.
This is an excellent homemade version of vegetable moo shu that you can get at most Chinese restaurants. Hoisin sauce is available in the Asian section of most markets – be sure not to leave that out, it’s what makes this dish really authentic tasting.
150 calories per wrap
¼ c stir fry sauce
2 t cornstarch
3 c shredded Chinese cabbage / Napa cabbage
2 c fresh bean sprouts
1 c coarsely chopped fresh mushrooms
1/3 sliced green onions
2 medium carrots coarsely shredded
2 medium red bell pepper, in thin strips
16 t hoisin sauce
8 6 inch flour tortillas, heated
Combine stir fry sauce and cornstarch. Spray a skillet with Pam and heat to medium high then add cabbage, sprouts, mushrooms, onions, carrots and peppers and cook 5 minutes. Then add stir fry sauce and cook another 3 minutes. Spread 2 t hoisin sauce on each tortilla and then top each with veggie mix using a slotted spoon so liquid is left in the pan. Roll up each tortilla and serve with extra sauce and green onions.
A little chicken, lotsa vegetables and lotsa flavor !
289 calories per serving
2 c chopped cooked chicken breast
2/3 c thinly sliced red bell pepper
½ c thinly sliced English cucumbers
1/2 c sliced celery
1/2 c light ranch dressing
1/4 c crumbed goat cheese
4 c chopped romaine lettuce
6 8-inch fat free flour tortillas
Layer all the ingredients in tortillas, wrap and secure with a toothpick. Here’s my instructional video in how to secure a wrap so nothing leaks out the bottom.