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. First choose the kind of wrap that you want. Soft tortilla shells come in a wide variety of flavors today such as spinach, tomato, whole grain and more. You may also want to try some kale leaves (raw or lightly steamed) with the stem cut out so you are only using the leafy part or try some 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. Pick a hearty filling. Place a filling or combination of fillings on the wrap down the center in a strip. Some simple ideas are: cheese (sliced, shredded, or crumbled varieties), tempeh, tofu (baked varieties), leftover cooked chicken (sliced thinly), canned or fresh cooked tuna or salmon, or hard-cooked eggs, etc.
4. Pick out some vegetables or fruit to add to your wrap sandwich. Make it a healthy quick meal by adding a variety of these delicious and nutritious foods to your sandwich.
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: nutmeg or cinnamon, some chutney, chopped nuts, a flavored granola, maple syrup, honey, mini-chocolate chips, a spoonful of marmalade or all-fruit spread, 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.
Here are a few easy ideas for some quick and delicious wrap sandwiches.
- whole grain tortilla wrap, mayonnaise, cooked boneless chicken breast (thinly sliced), shredded lettuce, mango chutney
- whole grain tortilla wrap, peanut butter, canned (drained) fruit cocktail, 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
- lettuce leaf, mustard, smoked turkey slices, chopped sun-dried tomatoes, ricotta cheese
- whole grain tortilla wrap, mashed avocado mixed with cumin and a little chili powder, cooked cocktail shrimp, corn kernels and diced celery, prepared salsa, chopped fresh cilantro
- whole grain tortilla wrap, Dijon mustard, scrambled egg, marinated artichoke hearts (drained and chopped), sour cream, pitted and chopped green olives
- whole grain tortilla wrap, oyster sauce, baked tofu (thinly sliced), sliced radishes, sauerkraut (drained), chopped peanuts
Laura Cokherell, a cooking enthusiast, shares a wide variety of budget friendly meal ideas from breakfast to dessert, including more sandwich wraps, at Quick Salad Recipes.com. You will find a full range of fast recipes for healthy, flavorful, natural meals that require a minimum of ingredients, time, effort and clean-up for the fast-paced world we live in.
