Using tortillas or lettuce instead of sandwich bread can add excitement to everything from snacks and school lunches to family dinners. Almost any salad or sandwich recipe can easily rolled into a wrap for a nutritious, fun and flavorful dining experience.
Wraps are great for entertaining, so invite the neighbors for a family meal of Sunny Chicken Salad, Red Edge Roll Ups and Pastel Summer Punch. Explore the possibilities of wraps throughout the week with Grilled Brie and Pear Burritos, Korean Lettuce Wraps, Blue Cheese Pepper Steak Wraps and Confetti Chicken Wraps. You can register at MealsMatter,org to add these or other recipes to your personal cookbook and shopping list.
The recipes included are selected by registered dietitians from user-contributed recipes available at the free online nutrition and meal-planning website, www.MealsMatter.org, sponsored by Dairy Council of California.
Confetti Chicken Wraps
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1 tablespoon canola oil
1 large orange bell pepper, finely diced
1 pound boneless, skinless chicken breast halves, cut into bite-size pieces
1/2 to 1 teaspoon ground cumin
1/2 to 1 teaspoon chili powder
1 15-1/2 ounce can pinto beans, drained and rinsed
One cup frozen corn kernels, thawed
1 cup pre-shredded reduced-fat cheddar cheese
3/4 cup salsa
6-8 flour tortillas, 8 inch
1/2 cup reduced-fat sour cream, optional
Heat the oil in a large nonstick skillet over medium-high heat. Add the bell pepper and cook, stirring frequently, until tender, about 5 minutes. Add the chicken, cumin, and chili powder and cook until the chicken is no longer pink, 4 to 5 minutes. Stir in the beans, corn, cheese, and salsa and cook until the mixture is heated and cheese is melted, about 2 minutes. Stack tortillas on a microwave-safe plate, uncovered, and heat in microwave until warmed, 30 to 45 seconds. Place the chicken mixture down the center of each tortilla. Wrap burrito style and serve with sour cream as desired.
Sunny Chicken Salad
2 cups cooked rice, cooled
2 cups cantaloupe, cubed
1-1/2 cups cooked chicken breast, cubed
1/4 cup fresh mint, finely chopped
1/4 cup fresh parsley, finely chopped
1 clove garlic, finely chopped
1/2 lb. plain nonfat yogurt
4 lettuce leaves
Mix together first 3 ingredients in a bowl. Combine next 4 ingredients in another bowl. Gently stir yogurt mixture into rice mixture until well combined. Cover and refrigerate at least 2 hours, until chilled. Serve lettuce on individual plates topped with chicken salad.
Red Edge Roll-Ups
1/2 cup sugar
2 tsp cinnamon
6 cups lowfat cottage cheese
24 each flour tortillas, 8-inch
12 cups California strawberries, stemmed and quartered
Mix together sugar and cinnamon. On griddle or in sauté pan, heat one tortilla. Place 1/4 cup cottage in center of tortilla, top with 1/2 cup strawberries. Spinkle with 1 tsp. sugar and cinnamon mixture. Fold up bottom third of tortilla, then fold in both sides, leaving top open. Repeat with remaining ingredients to make 24 wraps.
Pastel Summer Punch
2 6 oz. cans frozen pineapple juice, thawed
1 6 oz. can frozen orange juice, thawed
5 cups water
1 quart cold milk
Dash of salt
1/3 cup sugar
1-1/2 quart lime sherbet
Mix together in a bowl the pineapple juice and orange juice concentrates, the water, the salt and sugar. Stir until sugar is dissolved. Gradually add mixture to milk. Spoon sherbet into punch and stir slightly. Serve very cold, surrounded by crushed ice if possible. Makes about 321/2 cup servings.
Blue Cheese Pepper Steak Wraps
12 ounces boned top round steak
2 teaspoons dry mustard
1/2 teaspoon black pepper
1/4 teaspoon garlic powder
1/4 teaspoon salt
2 cups sliced mushrooms
1 onion, cut into 1/4-inch-thick wedges
1 medium red bell pepper, seeded and cut into 1/4-inch strips
2 tablespoons water
1-1/2 tablespoons red wine vinegar
1/2 cup (2 ounces) crumbled blue cheese or feta cheese
4 (8-inch) fat-free flour tortillas
2 cups chopped romaine lettuce
Trim fat from beef; slice into 1/4-inch strips. Set aside.
Combine the mustard, black pepper, garlic, and salt in a large bowl. Add beef, tossing to coat.
Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add beef mixture; sauté 4 minutes or until done. Remove from pan; keep warm. Add mushrooms, onion, and bell pepper to pan; saute 2 minutes. Add water; cover and cook 5 minutes, stirring occasionally. Stir in beef mixture and vinegar. Remove from heat; stir in cheese.
Warm tortillas according to package instructions. Spoon 1 cup mixture onto each tortilla; top each serving with 1/2 cup lettuce, and roll up.
Grilled Brie and Pear Burritos
1 tablespoon butter
1 large onion, peeled and sliced
4 burrito size flour tortillas
6 oz. brie cheese, sliced
1-1/2 cups shredded Monterey Jack cheese
1 small, ripe Bartlett pears, cored and thinly sliced
2 tablespoon chopped fresh thyme
Melt butter in a large skillet. Add onion and cook over medium heat for 10-15 minutes or until soft, stirring frequently. Lay tortillas on a flat surface. Place equal amounts of cheeses, pears, carmelized onions and thyme on half of each tortilla; fold over to enclose filling. Place on a grill over low heat and cook for about 3-5 minutes per side or until cheese is melted and tortilla is crisp and golden.