Beruflich Dokumente
Kultur Dokumente
Healthy wraps
under 500 calories
Creamy
Avocado
& White
Bean Wrap
Grilled
Chicken
Caesar
Salad Wrap
Turkey,
Corn &
Sun-Dried
Tomato
Wraps
Vietnamese
Tofu-Noodle
Lettuce
Wraps
Five-Spice
Turkey &
Lettuce
Wraps
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Southwestern
Beef & Bean
Burgers
Poblano &
Skirt Steak
Fajitas
Buffalo
Chicken
Wrap
Tip
Chipotle chiles in
adobo sauce are smoked
jalapeos packed in a
flavorful sauce. Look for
the small cans with the
Mexican foods in large
supermarkets. Once
opened, theyll keep at
least 2 weeks in the
refrigerator or 6 months
in the freezer.
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tip
Oil the grill rack before
you grill to keep food
from sticking. Bring a
little bowl of oil out to
the preheated grill along
with a folded paper
towel and a pair of
tongs. Oil the paper
towel, hold it with the
tongs and rub it over the
rack. (Do not use cooking spray on a hot
grillit can cause a
flare-up.)
1. Combine corn, tomato, sun-dried tomatoes, oil and vinegar in a medium bowl.
2. Divide turkey among tortillas. Top with
equal portions of the corn salad and lettuce.
Roll up. Serve the wraps cut in half, if desired.
Serves 4
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tipS
To remove corn
kernels from the cob,
stand an ear of corn on
one end and slice the
kernels off with a sharp
knife. One ear will yield
about 1/2 cup kernels.
Look for soft sundried tomatoes (not
oil-packed) in the
produce section of most
supermarkets. If you can
only find dry (and hard)
sun-dried tomatoes,
soak them in boiling
water for about 20
minutes before using.
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Tips
Per serving: 197 calories; 6 g fat (1 g sat, 0 g
mono); 0 mg cholesterol; 23 g carbohydrate;
14 g protein; 2 g fiber; 747 mg sodium; 147 mg
potassium.
Nutrition bonus: Vitamin A (70% daily value),
Vitamin C (20% dv), Calcium & Iron (15% dv).
Carbohydrate servings: 11/2
Exchanges: 11/2 starch, 1 vegetable, 1 medium-fat
meat
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Tips
Per serving: 286 calories; 11 g fat (2 g sat, 1 g
mono); 65 mg cholesterol; 24 g carbohydrate;
0 g added sugars; 26 g protein; 5 g fiber; 596
mg sodium; 414 mg potassium.
Nutrition bonus: Vitamin A (150% daily value),
Vitamin C (140% dv), Iron (25% dv), Folate
(20% dv).
Carbohydrate servings: 11/2
Exchanges: 1/2 starch, 2 vegetable, 3 lean meat
Tip
To warm tortillas:
Wrap in foil; bake at
300F until steaming,
about 5 minutes.
Or wrap in barely damp
paper towels and microwave on High for 30 to
45 seconds.
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Tips
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About EatingWell
The EatingWell mission is to provide the inspiration and information people need to make healthy eating a way of life.
We examine the connections among food, its origins and its
impact on communities.
We encourage people to make informed, mindful decisions
about how they eat and to celebrate the joys of food.
EatingWell reaches millions of consumers through the award-winning EatingWell Magazine, www.EatingWell.com, EatingWell
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custom healthy-eating solutions.
We hope you enjoy our recipes and feel informed and inspired to make healthy eating your way of life!
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Gluten Free
d oes not contain wheat, rye, barley or oats. (Many processed foods, such as broths, soy sauce and other
condiments, may contain hidden sources of gluten. If a recipe calls for a packaged [e.g., canned] ingredient, we
recommend that you carefully read the label to make sure you pick a brand that does not contain a hidden source of
gluten. Also, please note that while a recipe may be marked Gluten Free, the serving suggestions that accompany it
may contain gluten.)
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