Turkey, spinach and apple wrap
1 tablespoon reduced-fat mayonnaise
2 teaspoons honey mustard
2 whole-wheat lavash wraps or flour tortillas
2 cups (washed and dried) baby spinach leaves, loosely packed, or 2 large leaves of a soft, leafy green lettuce
4 thin slices turkey breast (4 ounces)
¼ Granny Smith apple, sliced paper-thin
- Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture.
- Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey.
- Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side.
- Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving.
- When ready to serve, remove plastic wrap and cut each wrap in half at an angle.
Makes 2 wraps, or 2 servings. Per serving: 234 calories, 7g total fat, 1g saturated fat, 27g carbohydrates, 20g protein, 3g dietary fiber, 294mg sodium
Crunchy veggie wrap
¼ cup reduced-fat mayonnaise
1 tablespoon fresh lime juice
1 teaspoon grated lime peel
4 8-inch whole-wheat flour tortillas
2 cups fresh spinach leaves, washed and well-dried with stems removed
1 small ripe avocado, peeled, pitted and cut into slices
1 medium red bell pepper, seeded and cut into strips
1 medium carrot, cut into strips
- In a small bowl, combine the mayonnaise, lime juice and lime peel.
- Heat the tortillas in the microwave for 15-20 seconds on high to make it easier for you to roll them.
- Spread each tortilla evenly with the mayonnaise mixture. Arrange the spinach leaves on top of each tortilla, then the avocado slices, bell pepper and carrots.
- Roll the tortillas up tightly. Place the seam sides down on the serving plates.
As an alternative to the mayonnaise lime mixture, use a prepared hummus, yogurt-cucumber dip, low-fat flavored cream cheese, salsa, babaganoush or mustard.
Other options: Try arugula instead of spinach. Add any type of bean, grated zucchini, tomatoes, shredded cabbage, onions, mushrooms and/or chopped cucumbers.
Makes 4 servings. Amount per serving: 198 calories, 10g total fat (2g saturated fat), 31g carbohydrates, 5g protein, 7g dietary fiber, 323mg sodium
Source: American Institute for Cancer Research