Quick Meals With Sandwich Wraps
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.
Here is a simple procedure to put a healthy and delicious wrap together in just a little bit of time. It's quick, easy, and flexible and allows for your own tastes, the seasons, or for what you may have on hand at the time you make your sandwich wrap. Just take the ingredients you are using and layer them down the center of the wrap, leaving an inch or so at the bottom to close the wrap when you are finished.
1. Pick the kind of wrap that you want. Try soft tortilla shells, which come in plain or flavored varieties like, spinach, tomato, whole grain, and more. If you want to lighten up your wrap sandwich you could also try large lettuce leaves, kale leaves (just cut out the tough stem and use the soft leafy portion (raw or steamed), or try some cabbage leaves that have been lightly steamed.
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. Choose a filling for the wrap sandwich. Use anything you like, alone or in combination. Place as much of your filling(s) in a strip down the center of the wrap. Try cheese (sliced or shredded), sliced deli meat, leftover cooked chicken (sliced or shredded), canned salmon, tuna, or sardines, 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: dried cranberries, orange slices, diced or sliced apples or pears, peach slices, sliced strawberries or mango, raisins or dried fruit of choice, fresh blueberries or blackberries, sliced mango, diced cantaloupe or honeydew melon, etc.
5. Boost the flavor of your wrap. Add a little extra zip to your meal with some simple items that will accent your wrap sandwich. Depending on the fillings you have chosen, here are a few suggestions to get you started.
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.
Once you have placed all of your ingredients in layers on your wrap, simply fold up the bottom end and then fold in the sides to close the sandwich.
Here are a few easy ideas for some quick and delicious wrap sandwiches.
- whole grain tortilla wrap, mayonnaise, cooked boneless chicken breast (thinly sliced), shredded lettuce, mango chutney
- whole grain tortilla wrap, tahini, chayote slices, chunky applesauce mixed with some plain, Greek yogurt, cinnamon
- spinach flavored tortilla wrap, garlic hummus, grilled chicken slices, thinly sliced cucumber, sliced apples, chopped fresh mint
- whole grain tortilla wrap, cashew butter, sliced mango, sliced strawberries, agave syrup, cinnamon
- 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, oyster sauce, baked tofu (thinly sliced), sliced radishes, sauerkraut (drained), chopped peanuts
About the Author Laura Cokherell, a cooking enthusiast, shares a wide variety of budget friendly meal ideas from breakfast to dessert, including more sandwich wraps, at Quick Salad Recipes.com. You will find a full range of fast recipes for healthy, flavorful, natural meals that require a minimum of ingredients, time, effort and clean-up for the time-pressed world we live in.
|
Processing ...
