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By Terri Hahn
Journalist 

'Wrap up' a quick summer meal

 

Who doesn’t like a sandwich? That perfect, easy to eat, quick meal on the go. Just slap some meat, a slice of cheese or two, a bit of lettuce and

tomato, and your condiment of choice between a couple of slices of bread and you’re done.

But what can be done to spice it up a bit? I mean bread is great and all that, but there must be a some easy way to jazz up your sandwich.

Have you had a wrap lately? These sandwiches are popular when eating out but you can make your own “wrap” sandwich at home.

To create you own, here are some ideas from Cami Wells with University of Nebraska Extension in Hall

County:

Wrapper: Begin with a sturdy wrap. Thin and pliable wheat tortillas are the easiest to use because they can be rolled and shaped (look for the whole wheat kind). To warm the wrapper, microwave for 15 seconds. Flat breads and pita breads can also work.

Filling: Start with a layer of well-dried lettuce, spinach or other leafy base to keep the tortilla from becoming soggy after it’s rolled. Add a selection of fruits or vegetables such as sliced tomatoes, bell peppers, cucumbers, crushed pineapple, chopped grapes, spinach, shredded carrots or thinly sliced apples.

Add an ounce or two of lean meat, poultry, beans or cheese. Maybe even try adding a grain food such as rice, couscous, quinoa or rice noodles.

Here are a few of Wells’ additional ideas for filling:

Caesar salad with chunks of tuna or chicken

Grilled vegetables

Scrambled eggs, hash browns and onions

Black beans, corn and salsa

Sauce: Roll up the sandwich and serve with a light sauce such as salsa, plain yogurt or reduced-fat mayonnaise.

Shaping: To shape the wrap, place the filling so there is a 1-inch margin around the edge of the tortilla. Then fold in one or both ends and roll from

one edge of the tortilla. This method gives you a burrito-style wrap

Kids can also enjoy wrap sandwiches. Spread some peanut butter over pita bread or flour tortilla. Add thin slices of banana, apple or top with dried fruit. Or sprinkle some cheese on a flour tortilla and melt. Then add shredded carrots, diced tomatoes, cooked beans or diced ham.

Chicken Mediterranean Wrap

4 whole-wheat tortillas

1/2 cup hummus

2 cups chicken, grilled or baked and cubed

1 cup mozzarella cheese, shredded

1/2 cup tomato, washed and diced

1/2 cup cucumber, washed and diced

1 small red onion, washed and thinly sliced or diced

Spread 2 tablespoons hummus on each tortilla.

Top with chicken, cheese, tomatoes, cucumber and onion.

Roll and enjoy.

Makes 4 servings.

Recipe from: North Dakota State Extension

Stuffed French Toast Wraps 1 egg

1/4 cup skim milk

1 teaspoon cinnamon

3 whole wheat tortillas

3/4 cup nonfat vanilla yogurt

1 cup fruit (fresh, canned or frozen, thawed)

Crack egg into a shallow dish. Add milk and cinnamon to egg and mix well.

Dip tortilla into egg mixture coating each side.

Allow to soak for 1 minute.

Cook tortilla in a skillet over medium heat for 2 minutes on each side or until browned.

Place 1/4 cup yogurt and 1/3 cup fruit in middle of tortilla and then roll.

Garnish with more yogurt and fruit and serve.

Makes 3 servings.

Recipe from: North Dakota State Extension

 

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