Super Summer Wraps

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Published on Wednesday, 05 June 2013 18:31

Written by Lisa Lorraine Taylor, BS Holistic Nutrition

Super Summer Wraps

Hi RxMuscle Family,

We're rapidly approach summer now that May is over and I know a lot of you will be preparing for your upcoming Bikini, Figure, Fitness, Physique, Bodybuilding or maybe even a combination of two categories.

June is also graduation and vacation time as so as the days warm up, I'm sure the last thing an RxMuscle Girl wants to do is spend her precious time and energy in a hot kitchen!

In honor of the end of Spring and the beginning of Summer, here are some awesome wraps that you can make for lunch, dinner as well as those potlucks and barbeque finger foods.  Go out and experiment on the different types of wraps that you can use; spinach, tomato, basil and plain are just a few types of wraps that can usually be found in your local grocery stores.

Now if the food sounds good, but you don't eat/like what's in them, please feel free to substitute where/when needed and make it your own signature recipe.



1. Mediterranean Wrap
 

Makes: 4 servings
Active Time: 40 minutes
Total Time: 40 minutes

Ingredients
·    1/2 cup water
·    1/3 cup couscous, preferably whole-wheat
·    1 cup chopped fresh parsley
·    1/2 cup chopped fresh mint
·    1/4 cup lemon juice
·    3 tablespoons extra-virgin olive oil
·    2 teaspoons minced garlic
·    1/4 teaspoon salt, divided
·    1/4 teaspoon freshly ground pepper
·    1 pound chicken tenders
·    1 medium tomato, chopped
·    1 cup chopped cucumber
·    4 10-inch spinach or sun-dried tomato wraps or tortillas 

Preparation
1.    Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.

2.    Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.

3.    Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.

4.    Stir the remaining parsley mixture into the couscous along with tomato and cucumber.

5.    To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.

Nutrition
Per serving: 479 calories; 17 g fat ( 3 g sat , 11 g mono ); 67 mg cholesterol; 49 g carbohydrates; 0 g added sugars; 34 g protein; 5 g fiber; 653 mg sodium; 382 mg potassium.


2. Buffalo Chicken Wrap
 
Ingredients
·    2 tablespoons hot pepper sauce
·    3 tablespoons white vinegar, divided
·    1/4 teaspoon cayenne pepper
·    2 teaspoons extra-virgin olive oil
·    1 pound chicken tenders 
·    2 tablespoons reduced-fat mayonnaise
·    2 tablespoons nonfat plain yogurt
·    Freshly ground pepper, to taste
·    1/4 cup crumbled blue cheese
·    4 8-inch whole-wheat tortillas
·    1 cup shredded romaine lettuce
·    1 cup sliced celery
·    1 large tomato, diced

Preparation
1.    Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.

2.    Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.

3.    Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.

4.    To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.

Nutrition
Per serving: 275 calories; 8 g fat ( 2 g sat , 2 g mono ); 55 mg cholesterol; 29 g carbohydrates; 24 g protein; 3 g fiber; 756 mg sodium; 266 mg potassium.


3. Korean-Style Steak & Lettuce Wraps

 These wraps should be served with lots of condiments: kimchee, for sure, but also nonfat yogurt and shredded carrots dressed with rice vinegar. Serve the various components of the dish separately and let your family or guests build their own wraps to taste. 
 

Makes: 4 servings
Active Time: 35 minutes
Total Time: 40 minutes

Ingredients
·    1 pound flank steak
·    1/4 teaspoon salt
·    1/4 teaspoon freshly ground pepper
·    1 cup diced peeled cucumber
·    6 cherry tomatoes, halved
·    1/4 cup thinly sliced shallot
·    1 tablespoon finely chopped fresh mint
·    1 tablespoon finely chopped fresh basil
·    1 tablespoon finely chopped fresh cilantro
·    1 tablespoon brown sugar
·    2 tablespoons reduced-sodium soy sauce 
·    2 tablespoons lime juice
·    1/2 teaspoon crushed red pepper
·    1 head Bibb lettuce, leaves separated

Preparation
1.    Preheat grill to medium-high.

2.    Sprinkle steak with salt and pepper. Oil the grill rack (see Tip). Grill the steak for 6 to 8 minutes per side for medium. Transfer to a cutting board and let rest for 5 minutes. Cut across the grain into thin slices.

3.    Combine the sliced steak, cucumber, tomatoes, shallot, mint, basil and cilantro in a large bowl. Mix sugar, soy sauce, lime juice and crushed red pepper in a small bowl. Drizzle over the steak mixture; toss well to coat. To serve, spoon a portion of the steak mixture into a lettuce leaf and roll into a "wrap."

Tips & Notes
·    Make Ahead Tip: The steak mixture will keep, covered, in the refrigerator for up to 1 day.
·    To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. Do not use cooking spray on a hot grill.

Nutrition
Per serving: 199 calories; 7 g fat ( 3 g sat , 3 g mono ); 45 mg cholesterol; 9 g carbohydrates; 3 g added sugars; 24 g protein; 1 g fiber; 465 mg sodium; 542 mg potassium.












4 Garden Wrap
 
Mediterranean Garden Wraps

Ingredients

4 tablespoons prepared basil pesto
4 flour tortillas, regular or flavored
1 cup baby spinach leaves
Cooked shrimp, cut into 1/2-inch pieces (about 1 to 1 1/2 cups total)
1 (14-ounce) can artichoke hearts, drained and chopped
1/2 cup diced sun-dried tomatoes

Directions

Spread pesto on 1 side of tortillas. Top with spinach, shrimp, artichoke hearts, and sun-dried tomatoes and roll up.

4. Tempeh Greek Salad Wraps - Serve with pita chips.

Yield: 4 servings (serving size: 2 wrap halves)
·    Hands-on:20 Minutes
·    Total:25 Minutes
Ingredients
·    2 tablespoons olive oil, divided
·    1 (8-ounce) package organic tempeh, cut into 24 pieces
·    1 cup water
·    3 tablespoons lemon juice, divided
·    2 tablespoons plain low-fat yogurt
·    1 1/2 teaspoons dried Italian seasoning, divided
·    1 teaspoon grated lemon rind
·    1/2 teaspoon paprika
·    1/4 teaspoon salt
·    1 garlic clove, minced
·    2 cups bagged baby spinach
·    1 cup shredded romaine lettuce
·    2/3 cup sliced cherry tomato
·    2/3 cup sliced English cucumber
·    1/4 cup (1 ounce) crumbled feta cheese
·    1/4 teaspoon freshly ground black pepper
·    4 (8-inch) whole-wheat tortillas
Preparation
1. Heat a 10-inch skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add tempeh; sauté 4 minutes or until lightly browned, turning once. Add 1 cup water and 2 tablespoons juice to pan; reduce heat to medium, and simmer 10 minutes, turning once.
2. Combine 2 tablespoons yogurt, 1/2 teaspoon Italian seasoning, and the next 4 ingredients (through garlic) in a small bowl.
3. Combine 1 tablespoon olive oil, 1 tablespoon lemon juice, 1 teaspoon Italian seasoning, spinach, and next 5 ingredients in a bowl.
4. Warm tortillas according to the package directions. Spread 2 teaspoons yogurt mixture over each tortilla. Top each tortilla with 3/4 cup spinach mixture and 6 pieces tempeh; roll up. Cut each rolled tortilla in half crosswise.
Nutritional Information
Amount per serving
Calories 319/Fat 16.2g/Saturated fat 3.7g/Monounsaturated fat 7.1g/Polyunsaturated fat 3g/Protein16.4g/Carbohydrate 29.8g/ Fiber 2.4g/ Cholesterol 9mg /Iron 2.9mg/Sodium 468mg /Calcium 194mg

I value your opinion! Did you like this article? Email if you'd like to see some of your favorite foods modified or listed for others to see and use.

Until later, wishing you a fit and healthy life!

Fitfully yours,


Lisa

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