SANDWICHES+WRAPS

Steak Fajita Pitas

serves: 4- size: 1/2 pita with filling – calories: 270 -carbs: 20g – fat: 11g – WWP+:7

Ingredients

  • 12oz flank steak
  • salt and pepper
  • 1 tbsp olive oil
  • 1 red bell pepper, sliced long
  • 1 green bell pepper, sliced long
  • 1 small red onion, sliced long
  • 2 tbsp fajita seasoning (envelope or spice jar)
  • 4 large romaine lettuce leaves
  • 2 whole wheat pitas, halved

» Show more

Directions

  1. Heat a large skillet with 1 tbsp olive oil to medium high heat. Sprinkle salt and pepper on steak. When skillet is hot, add steak and sear for 1 min on each side. Turn heat down to medium and cook 3 min on each side for medium rare or until desired doneness. Set aside. Don’t drain juices.
  2. In the same skillet, over medium high heat, add veggies. Cook 3-5 min or until veggies are crisp.
  3. Add fajita seasoning and mix until veggies are well cooked. Remove from heat.
  4. Slice steak into 1/2 inch strips (about 24)
  5. Stuff each pita half with equal amounts of veggie mixture, lettuce, and fajita mixture. Add avocado if desired.  Enjoy!

» Show less

————————————————————————————-

Buffalo Chicken Wraps

serves: 4- size: 2 wraps- calories:330 – carbs: 28g – fat: 9g – WWP+:8

Ingredients

  • 3 cups low fat chicken broth
  • 1 lb boneless skinless chicken breasts
  • 4 slices reduced fat cheddar cheese
  • 6 oz nonfat plain Greek yogurt
  • 1/3 cup Frank’s Red Hot Sauce
  • 1 small red onion, diced
  • salt and pepper
  • 1 package 9″ whole wheat tortillas or Flat Out Breads (next to market’s deli)
  • 4 large romaine lettuce leaves
  • 1 large tomato, diced

» Show more

Directions

  1. In a sauce pan over medium heat, add chicken broth and chicken. Cover and bring to a boil. Turn heat down to medium low and simmer for 10-12 min or until chicken is cooked through. Remove from heat. Drain liquid and allow chicken to cool before shredding it.
  2. In a mixing bowl, combine yogurt, hot sauce, chicken onion, salt and pepper- gently mix until chicken is well coated.
  3. Warm tortillas in skillet on each side (or microwave)
  4. Place 1 slice cheese on each tortilla. Top with lettuce, tomato and onions
  5. Scoop 1/2 cup chicken mixture down the center of each tortilla. Top with  lettuce, onion, and tomato. Roll up and serve!

» Show less

————————————————————————————-

BBQ Chicken Sandwiches with Spicy Avocado Spread

serves: 4 – size: 1 bun with 1/2 cup BBQ chicken + 1/4 cup of spicy avocado spread – calories: 350 – carbs: 33g – fat: 11g – WWP+: 9

Ingredients

Sandwiches:

  • 16 oz cooked boneless skinless chicken breast, shredded, (about 2 cups)
  • 1/2 cup barbecue sauce
  • 8 whole wheat sandwich buns

Spread:

  • 1 ripe avocado, diced, squeeze some lemon on top to prevent browning.
  • 1 lemon, juiced
  • 1/2 cup salsa
  • salt and pepper
  • lettuce and tomatoes, onion (optional)

» Show more

Directions

  1. Mix shredded chicken with BBQ sauce, gently toss until well mixed.
  2. For the spread: mix all spread ingredients until blended well.
  3. To serve: top sandwich buns with 1/2 cup BBQ chicken, about 1/4 cup spicy avocado spread, salt and pepper and any optional toppings.

» Show less

————————————————————————————-

 

Spicy Italian Meatball Wrap

serves: 6 – size: 1 wrap – calories: 320- carbs:30g – fat: 6g – WWP+:8 

Ingredients

  • 1 lb lean ground chicken
  • 1/2 cup whole wheat breadcrumbs
  • 1 small red onion, finely chopped
  • 1/2 cup shredded parmesan cheese
  • 1 egg, whisked
  • 4 cloves garlic, minced
  • 1 tbsp parsley, chopped
  • 1 tbsp Italian seasoning
  • 1 tsp lemon zest
  • salt and pepper
  • 2 cups low sugar marinara sauce
  • 6 Flatout Flatbreads (next to market’s deli)
  • 1 large green bell pepper, diced
  • 2 small tomatoes, diced

» Show more

Directions

  1. Preheat oven to 400F
  2. Spray cookie sheet or baking sheet with non stick cooking spray.
  3. In a large bowl, mix ground chicken, onion, crumbs, parmesan, egg, garlic, lemon zest, salt and pepper with your hands, don’t over mix.
  4. Using a tablespoon, form mixture into 24 equal sized meatballs.
  5. Place meatballs evenly on cookie sheet. Top each meatball with about 1 tsp marinara sauce.
  6. Bake meatballs for 15-18 min until chicken is cooked through.
  7. Spread 2 tbsp of marinara sauce on each wrap. Place 4 mini meatballs in each wrap and fill with diced green bell pepper and tomato. Roll and serve!

» Show less

————————————————————————————-

Chickpea ‘n’ Veggie Burger 

Yields: 1 serving (1 burger with bun) calorie: 300 – fat: 6g – carbs: 50g – WWP+: 8 – smart points: 9

Ingredients

  • 1 tsp olive oil
  • 1 tbsp garlic, minced
  • 1/2 small red onion, diced
  • 2 cups zucchini, grated
  • 2 cups carrots, grated
  • 2 tbsp sunflower seeds, no shells
  • 1 tbsp dijon mustard
  • 1 tsp Italian seasoning
  • salt and pepper
  • 1 15.5 oz can chickpeas (garbanzo)
  • 1 cup whole wheat breadcrumbs
  • 8 whole wheat sandwich buns

» Show more

Directions

  1. Preheat the oven to 375F and line 2 baking sheets with parchment paper or a silicone baking mat.
  2. After grating the zucchini, line a plate with 2-3 paper towels and let the zucchini rest for about 10 min, to remove some moisture.
  3. In a large skillet over medium low heat, add 1/2 tbsp oil, onion, garlic and cook for about 1 min, or until the garlic is fragrant.
  4. Add zucchini and carrots, cooking until the onions are translucent ( about 6 min) Season with salt, pepper and Italian seasoning, remove skillet from heat.
  5. In a food processor, pulse the sunflower seeds, mustard and chickpeas 2-3 times until the mixture holds together, but still has a lot of texture.
  6. Transfer the chickpea mixture to a large mixing bowl and add cooked vegetables, then add the breadcrumbs.
  7. Mix everything together until evenly incorporated. Shape 8 veggie burgers using a half cup measuring cup and gently flatten them out into about 4 inch circles.
  8. Place 4 veggie burgers on each prepared baking sheet and bake for 25 min, flipping them over at the halfway point.

» Show less

————————————————————————————-

Turkey, Pesto Melt

Yields: 8 servings – serving size :.5 sandwich – calories: 250 – Carbs: 16g – fat: 3g

Ingredients

  • 8 slices cooked turkey breast
  • 1/3 cup pesto
  • 8 slices low fat mozzarella 
  • 8 slices whole wheat bread
  • 1 large tomato (8 slices)
  • 1 tbsp olive oil

» Show more

Directions

Spread olive oil one one side of each bread slick pan. Heat non stick pan on medium heat. Add bread olive oil side down. Add turkey, pesto and cheese. Grill until bread is golden brown on bottom, remove, add tomatoes and enjoy!

» Show less

————————————————————————————-

Skinny Italian Caprese Sandwich

Yields: 4 sandwiches – serving size: 1/2 sandwich – calories: 260 – Carbs: 13g

Ingredients

  • 1 large tomato
  • 8 thick slices low fat mozzarella
  • 8 slices whole wheat
  • 8 tbsp pesto

» Show more

Directions

On a slice of bread, spread 1 tbsp pesto, then drop layer the mozzarella, tomato and mozzarella again. You can divide one big slice of cheese to make two layers, or leave it as one slice. Spread some pesto again on a new slice, then close the sandwich.

On grill or pan, cook both sides until cheese is melted.  Enjoy!

» Show less

————————————————————————————-

Avocados ‘n’ Egg Salad Sandwich

Yields: 2 servings – serving size: 1 sandwich – Calories:240 fat: 18g – Carbs: 18g

Ingredients

  • 1 ripe avocado
  • 1 large boiled egg, peeled, chopped
  • 1/2 lemon, squeezed
  • salt and pepper
  • 2 slices whole grain bread

» Show more

Directions

Smash avocado with a fork, add chopped egg, lemon, salt and pepper. You don’t want to over mix, this will create an off color. Just mix until all ingredients are folded together. Serve between two slices of bread.

» Show less

————————————————————————————-

Veggie, Sprouts, ‘n’ Cheese Wrap

Yields: 2 servings – serving size: 1/2 wrap – calories:220 – fat: 7g – Carbs: 30g

  • 1/4 cup grated carrots
  • 1/2 cup shredded romaine lettuce
  • 1/2 cucumber, cut in round slices, then halves
  • 1/2 cup bean sprouts
  • 1/3 cup diced tomatoes
  • 1/4 cup onions, diced
  • 1/3 cup shredded low fat mozzarella, or cheddar
  • 1/4 cup healthy dressing or spread, such as guacamole or hummus
  • 1 large whole wheat wrap

» Show more

Directions

Evenly distribute dressing or spread leaving about 2” on one end for folding. Add an even layer of cheese and all the fillings. Fold over and tuck the bottom.

» Show less

————————————————————————————-

Easy ‘n’ Light BLT Wrap

serves:4 – size: 1 wrap – calories: 180 – carbs: 18g – fat: 8g – WWP+:5 smart points: 5

Ingredients

  • 8 slices center cut pork bacon
  • 4 Flatout Light Original Breads (by your market’s deli)
  • 4 tbsp light mayo
  • 8 romaine lettuce leaves
  • 1 large tomato, sliced in 8 thin rounds

» Show more

Directions

  1. Preheat the oven to 400F. Line a rimmed baking sheet with foil, and place a cooling rack on top of the foil.
  2. Lay the bacon strips on the rack and bake for 10-15 min, until desired crispness.
  3. To assemble the wraps: spread 1 tbsp of mayo on each wrap and layer 2 lettuce leaves, 2 slices of bacon, and 2 slices of tomato.
  4. Roll up like a burrito, slice in half and enjoy!

» Show less

————————————————————————————-

 

Carmelized Onion Sliders with BBQ Chicken

Yields: 8 servings – serving size: 1 slider – calories: 280 – carbs: 30g – fat: 8g

Ingredients

  • 3 boneless skinless chicken breasts (1lb)
  • 2 tbsp olive oil , divided
  • 1/2 cup BBQ sauce 
  • salt pepper
  • 8 small whole wheat buns or rolls
  • 1 large red onion

» Show more

Directions

Cut the chicken fillets into 1/2 ” thick slices, cook in 1 tbsp olive oil on med-high heat until it loses it’s pink color and starts to brown, about 10 min. Add BBQ sauce, reduce heat to medium. Continue cooking uncovered until chicken has soaked up most of the sauce. In the meantime, prepare onions.

In a medium skillet, add remaining 1 tbsp oil; turn heat to low. When oil is hot but not smoking, add onion and cook until caramelized, about 15 min. 

Place slightly warmed buns or rolls on a plate. Evenly distribute chicken slices. Next, top chicken with onions and mushrooms. Add salt and pepper.

» Show less

————————————————————————————-

Tomato, Spinach, ‘n’ Hummus Sandwich

Yields:4 servings – Serving size: 1 sandwich – Calories: 220 – Fat:5g – Carbs: 34g

Ingredients

  • 2 slices whole grain bread
  • 2 tbsp hummus
  • 3 tomato slices
  • 1/2 cup spinach or lettuce
  • salt and pepper

» Show more

Directions

Toast the bread. Spread hummus on the top of one slice of bread. Top with tomato slices and layer with spinach. Salt and pepper. Place the second slice of bread on top.

» Show less

————————————————————————————-

Light Tuna Salad Wrap

serves: 3 – size: 1 cup salad+ 1 flatbread – calories: 270 – carbs: 18g – fat: 3g – WWP+:3

Ingredients

  • four, 5oz cans albacore tuna in water
  • 3  whole grain Flatout breads (usually found by store’s deli)
  • 1/4 cup plain nonfat Greek yogurt
  • 1/4 cup light mayo
  • 1 cup celery, finely chopped
  • 1 small red onion, finely chopped
  • 3 tbsp fresh parsley
  • 1 tbsp dijon mustard
  • salt and pepper

» Show more

Directions

  1. Drain the tuna well by placing a colander in the sink. Empty the tuna in it and gently press water out with a spatula.
  2. Add the rest of the ingredients to a large mixing bowl, stir to combine.
  3. Add the drained tuna and stir to combine, then divide equally into flatbreads.      Enjoy!

» Show less

————————————————————————————-

Healthy Greek Quesadillas

serves: 4-  calories: 300 –  fat: 16g – carbs: 22g – WWP+: 9

Ingredients

  • 4  La Tortilla Factory whole wheat tortillas, large size
  • 2 cups  romaine lettuce, shredded
  • 12 oz boneless skinless chicken breasts, cooked and shredded (about 1 1/2 cups)
  • 1/2 cup reduced fat feta cheese crumbles
  • 1 cup part skim shredded mozzarella cheese
  • 1 red onion, diced
  • 1 cup cucumber, chopped
  • 1/2 cup grape tomatoes, quartered
  • 1/4 cup sliced black olives
  • 1/3 cup fresh parsley, chopped

» Show more

Directions

  1. Lightly coat one side of each tortilla with nonstick spray
  2. Over medium heat, place tortilla, sprayed side down, in a large nonstick skillet ( a pancake griddle works too) On one half of each tortilla add1/2 cup spinach, 3/8 cup chicken, 2 tbsp feta cheese, 1/4 cup mozzarella, 1/4 cup red onion, 1/4 cup cucumber, 2 tbsp grape tomatoes, 1 tbsp sliced black olives and 1 tbsp parsley. Drizzle 2 tbsp dressing onto tortilla.
  3. Fold tortilla in half. If the outside of the tortilla isn’t brown yet, cook for 1-2 min longer. Carefully flip quesadilla and cook until it is lightly golden brown on both sides and heated through.
  4. Repeat with remaining quesadillas.
  5. Cut each quesadilla in half so you have 2 triangles (one serving)

» Show less

————————————————————————————-

Stuffed Pizza Quesadilla

serves:4 – size: 1 quesadilla – calories: 320 – carbs: 22 – fat: 16g – WWP+9

Ingredients

  • 2 tsp olive oil (1/2 tsp per tortilla)
  • 4 large (9″) La Tortilla whole wheat tortillas
  • 2 cups low sugar pizza sauce
  • 2 cups reduced fat shredded mozzarella cheese
  • 6 oz turkey pepperoni
  • 1 small red onion, minced
  • 1 small green bell pepper, diced
  • 1 small red bell pepper, diced
  • salt and pepper

» Show more

Directions

  1. Preheat a medium skillet over medium heat.
  2. Brush one side of a tortilla with 1/2 tsp olive oil and lay oil and lay oil side down in skillet. Spoon and spread about 2 tbsp of pizza sauce over tortilla.
  3. Sprinkle 1/4 cup cheese over half the tortilla, followed by the turkey pepperoni, 2 tbs onion, 2 tbsp green pepper, 2 tbsp red pepper, remaining cheese, salt and pepper.
  4. Fold the tortilla in half covering the filling and cook until the quesadilla is golden brown, about 2-3 min more.
  5. Carefully flip so the filling doesn’t fall out. Continue to cook until the other side is golden brown, about another 2-3 min more. Set aside and cover with foil to keep warm. Repeat with other tortillas or have several skillets going at once.
  6. Slice into half and serve each with a 1/4 cup of pizza sauce.

» Show less

————————————————————————————-

Banana, Peanut Butter ‘n’ Protein Wrap

serves: 1- size: 1 wrap – calories: 300 – fat: 11g – carbs: 44 – protein: 14g – WWP+: 8

Ingredients

  • 1 whole ripe banana
  • 6” La Tortilla Factory whole wheat tortilla
  • 1 1/2 tbsp reduced fat creamy or chunky peanut butter

» Show more

Directions

  1. Spread peanut butter thinly onto wrap, leaving about 1/2 inch around the edges uncovered.
  2. Slice banana into thin slices and place in the center of wrap.
  3. Roll tight and enjoy!

» Show less

Leave a Reply

Your email address will not be published. Required fields are marked *