Quick meals are important with the hectic schedules we deal with everyday and sandwich wraps are a great way to make a quick and healthy meal anytime. With just a few ingredients you can create a meal in minutes when you are short on time or just want something simple and flavorful. They are the perfect grab-n-go quick meal.
Here is a basic step-by-step recipe so you can put a sandwich wrap together in minutes. This easy recipe can be adjusted to your taste, the seasons, or to whatever you may have in the refrigerator or cupboards when you make it. Place your chosen ingredients in layers down the center of the wrap, leaving an inch or so at the bottom to close it when you are done.
1. The type of wrap you choose can be anything from soft tortilla shells (plain, whole grain, flavored varieties like spinach, tomato, etc.), kale leaves (just be sure to cut out the hard stem and use the soft leafy portion and use raw or steamed), or large lettuce leaves, or even some steamed cabbage leaves.
2. Choose a flavorful spread. This is the base upon which all your other ingredients will be placed. Spread on some of your chosen spread as thin or as thick as you like over the wrap you have picked. You might like to try any of the following ideas for spreading on your wrap: Greek style plain yogurt, pesto (basil pesto, artichoke pesto, roasted red pepper or olive pesto), hummus (regular, roasted garlic, roasted red pepper, dill or lemon), or plain cream cheese (regular or whipped style).
3. Choose a filling for the wrap sandwich. Use anything you like, alone or in combination. Place as much of your filling(s) in a strip down the center of the wrap. Try cheese (sliced or shredded), sliced deli meat, leftover cooked chicken (sliced or shredded), canned salmon, tuna, or sardines, etc.
4. Fill up your sandwich wrap with a variety of vegetables or fruit. Here is a great way to get more of these healthy foods into your diet.
Vegetable Suggestions: select a variety from broccoli slaw, fresh tomato slices or diced tomatoes, shredded lettuce, peeled and thinly sliced jicama, marinated artichoke hearts, shredded cabbage, shredded carrots, sliced mushrooms, sliced scallions, sliced roasted red peppers, sliced sweet bell peppers, very thinly sliced fennel, chopped or diced onion, thinly sliced cucumbers, etc.
Fruit Suggestions: dried cranberries, orange slices, diced or sliced apples or pears, peach slices, sliced strawberries or mango, raisins or dried fruit of choice, fresh blueberries or blackberries, sliced mango, diced cantaloupe or honeydew melon, etc.
5. Add an extra layer of flavor. These are food items that boost the flavor of your sandwich wrap. Use as much and as many as you would like. Here are a few ideas for flavor accents to add depending on the type of wrap you are creating.
Crunchy/Salty/Spicy Flavor Toppings: cooked and crumbled bacon bits (regular or vegetarian), pickle relish, peanut sauce, a little chopped fresh herbs of choice like mint, basil, dill, oregano, or cilantro, chopped nuts, salsa, oyster sauce, or a sprinkling of soy sauce
Sweet/Spicy/Crunchy Flavor Toppings: a spoonful of marmalade or all-fruit spread, nutmeg or cinnamon, a little chutney, or something crunchy and/or sweet like granola, chopped nuts, mini-chocolate chips, shredded coconut, etc.
Once you have placed all of your ingredients in layers on your wrap, simply fold up the bottom end and then fold in the sides to close the sandwich.
A few simple and flavorful wrap sandwich ideas are listed to get you started making these quick meals in minutes.
- tomato flavored tortilla wrap, bottled marinara sauce, provolone cheese slices, cheddar cheese slices, pepperoncini rings, spinach leaves, pine nuts
- whole grain tortilla wrap, almond butter, avocado slices, crushed and drained pineapple, brown sugar
- spinach flavored tortilla wrap, cocktail sauce, (shelled, cooked, and chopped) shrimp, (canned and drained) mandarin orange slices, feta cheese
- whole grain tortilla wrap, cashew butter, sliced mango, sliced strawberries, agave syrup, cinnamon
- spinach flavored tortilla wrap, basil pesto, cooked vegetarian sausage links sliced lengthwise, shredded cheddar cheese, diced tomatoes
- whole grain tortilla wrap, tomato pesto, sliced hard-cooked egg, fresh spinach leaves, pitted and chopped black olives, spoonful of sour cream
- whole grain tortilla wrap, apple butter, shredded sharp cheddar cheese, shredded apples, raisins, nutmeg
- whole grain tortilla wrap, oyster sauce, baked tofu (thinly sliced), sliced radishes, sauerkraut (drained), chopped peanuts
Here is a basic step-by-step recipe so you can put a sandwich wrap together in minutes. This easy recipe can be adjusted to your taste, the seasons, or to whatever you may have in the refrigerator or cupboards when you make it. Place your chosen ingredients in layers down the center of the wrap, leaving an inch or so at the bottom to close it when you are done.
1. The type of wrap you choose can be anything from soft tortilla shells (plain, whole grain, flavored varieties like spinach, tomato, etc.), kale leaves (just be sure to cut out the hard stem and use the soft leafy portion and use raw or steamed), or large lettuce leaves, or even some steamed cabbage leaves.
2. Choose a flavorful spread. This is the base upon which all your other ingredients will be placed. Spread on some of your chosen spread as thin or as thick as you like over the wrap you have picked. You might like to try any of the following ideas for spreading on your wrap: Greek style plain yogurt, pesto (basil pesto, artichoke pesto, roasted red pepper or olive pesto), hummus (regular, roasted garlic, roasted red pepper, dill or lemon), or plain cream cheese (regular or whipped style).
3. Choose a filling for the wrap sandwich. Use anything you like, alone or in combination. Place as much of your filling(s) in a strip down the center of the wrap. Try cheese (sliced or shredded), sliced deli meat, leftover cooked chicken (sliced or shredded), canned salmon, tuna, or sardines, etc.
4. Fill up your sandwich wrap with a variety of vegetables or fruit. Here is a great way to get more of these healthy foods into your diet.
Vegetable Suggestions: select a variety from broccoli slaw, fresh tomato slices or diced tomatoes, shredded lettuce, peeled and thinly sliced jicama, marinated artichoke hearts, shredded cabbage, shredded carrots, sliced mushrooms, sliced scallions, sliced roasted red peppers, sliced sweet bell peppers, very thinly sliced fennel, chopped or diced onion, thinly sliced cucumbers, etc.
Fruit Suggestions: dried cranberries, orange slices, diced or sliced apples or pears, peach slices, sliced strawberries or mango, raisins or dried fruit of choice, fresh blueberries or blackberries, sliced mango, diced cantaloupe or honeydew melon, etc.
5. Add an extra layer of flavor. These are food items that boost the flavor of your sandwich wrap. Use as much and as many as you would like. Here are a few ideas for flavor accents to add depending on the type of wrap you are creating.
Crunchy/Salty/Spicy Flavor Toppings: cooked and crumbled bacon bits (regular or vegetarian), pickle relish, peanut sauce, a little chopped fresh herbs of choice like mint, basil, dill, oregano, or cilantro, chopped nuts, salsa, oyster sauce, or a sprinkling of soy sauce
Sweet/Spicy/Crunchy Flavor Toppings: a spoonful of marmalade or all-fruit spread, nutmeg or cinnamon, a little chutney, or something crunchy and/or sweet like granola, chopped nuts, mini-chocolate chips, shredded coconut, etc.
Once you have placed all of your ingredients in layers on your wrap, simply fold up the bottom end and then fold in the sides to close the sandwich.
A few simple and flavorful wrap sandwich ideas are listed to get you started making these quick meals in minutes.
- tomato flavored tortilla wrap, bottled marinara sauce, provolone cheese slices, cheddar cheese slices, pepperoncini rings, spinach leaves, pine nuts
- whole grain tortilla wrap, almond butter, avocado slices, crushed and drained pineapple, brown sugar
- spinach flavored tortilla wrap, cocktail sauce, (shelled, cooked, and chopped) shrimp, (canned and drained) mandarin orange slices, feta cheese
- whole grain tortilla wrap, cashew butter, sliced mango, sliced strawberries, agave syrup, cinnamon
- spinach flavored tortilla wrap, basil pesto, cooked vegetarian sausage links sliced lengthwise, shredded cheddar cheese, diced tomatoes
- whole grain tortilla wrap, tomato pesto, sliced hard-cooked egg, fresh spinach leaves, pitted and chopped black olives, spoonful of sour cream
- whole grain tortilla wrap, apple butter, shredded sharp cheddar cheese, shredded apples, raisins, nutmeg
- whole grain tortilla wrap, oyster sauce, baked tofu (thinly sliced), sliced radishes, sauerkraut (drained), chopped peanuts
About the Author:
For more quick meal ideas, like these sandwich wraps, visit Quick Salad Recipes.com. Laura Cokherell, a cooking enthusiast, shares simple solutions for daily meal planning with a varied collection of fast recipes that use short ingredient lists, fresh and natural food, and simple preparation, for everything from breakfast through dessert, for busy people everywhere.
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