3 Ways with Wraps

by in Healthy Recipes, September 5, 2013


Getting a little tired of sandwiches day after day? Wrap up lunch three tasty ways.

Tuna & Apple Salad
The sweet crunch of apples and tang of Greek yogurt liven up canned tuna–plus get a boost of those all-important omega-3 fats.

3 ounces water-packed canned tuna, drained
1 tablespoon nonfat plain Greek yogurt
1 ½ teaspoons mayonnaise
¼ cup finely chopped celery
½ small apple, chopped
1 6-inch whole wheat flour tortilla

In a small bowl, combine tuna, yogurt, mayonnaise, celery and apple; mix well. Place tuna mixture in center of tortilla, roll up and enjoy.

Calories: 325; Total Fat:  12 grams; Saturated Fat:  2 grams; Total Carbohydrate: 32 grams; Sugars: 9 grams; Protein:  26 grams; Sodium: 814 milligrams; Cholesterol:  40 milligrams; Fiber:  6 gram

Spicy Turkey Pita
Lean protein, veggies, hummus and chili sauce! This is an instant lunchtime favorite.

1, 6-inch pita bread
1 tablespoon hummus
1 sliced low fat Swiss cheese
2 ounces deli sliced low sodium turkey or 3 ounces of grilled chicken breast
Baby spinach leaves
1 medium carrot, julienned
Sriracha to taste

Spread hummus on pita bread; top with Swiss, turkey or chicken, spinach, carrot and Sriracha to taste. Fold in half and enjoy.

Calories: 315; Total Fat: 6 grams; Saturated Fat: 1 gram; Total Carbohydrate:  39 grams; Sugars: 6 grams; Protein:  29 grams; Sodium: 936 milligrams; Cholesterol: 45  milligrams; Fiber: 9 grams

Grilled Veggie Pinwheels
Sometimes all you need is a change of scenery to make lunch exciting. Slicing a wrap into pinwheels makes it a kid-friendly finger food.

3 tablespoons whipped cream cheese
1 tablespoon fresh chopped herbs (basil, tarragon and chives)
Freshly squeezed lemon juice.
1 6-inch flour tortilla
1 cup grilled vegetables (eggplant, peppers, onion and zucchini)

Combine cream cheese and herbs; season with lemon juice to taste, mix well. Spread cream cheese mixture evenly on tortilla; top with grilled vegetables and roll up. Cut roll into 5 pieces.

Calories: 235; Total Fat: 14 grams; Saturated Fat: 6 grams; Total Carbohydrate: 25 grams
Sugars: 5 grams; Protein:  6 grams; Sodium:  750 milligrams; Cholesterol: 30 milligrams
Fiber: 3 grams

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

More posts from .

Similar Posts

How Do We Love Watermelon? Let Us Count the Ways

From sweet shaved ice to spicy watermelon gazpacho, here are seven fresh uses for that ripe watermelon chilling in your fridge....