Healthy Sandwich and Wrap Recipes

SummertimeBST_SandwichWrapsSummertime BST Sandwich Wrap

Yields 4 servings

INGREDIENTS:

¾ cup of your favorite salsa
8 slices of turkey bacon
¼ cup light mayonnaise
4- 10 inch vegetable flavored tortillas or whole wheat
2 cups fresh baby spinach

DIRECTIONS:

Cook bacon according to package directions. Drain well on paper towels; cut bacon in large pieces.
For sandwiches, spread mayonnaise on tortillas; top with spinach. With a slotted spoon, scoop salsa on spinach. Top with bacon. Roll up tortillas to enclose filling.
Cut each tortilla in half.

NUTRITION PER SERVING:

Calories: 154
Fat: 6.3 grams
Carbohydrate: 15 grams
Protein: 10 grams
Sodium: 715 mg

5ingredientTunaSalad5 Ingredient Tuna Salad

Yields 4 servings

INGREDIENTS:

6 ounces white tuna packed in water
½ cup chopped, jarred roasted red peppers
¼ cup chopped fresh basil
â…› cup Balsamic vinegar
2 whole grain pita breads, halved

DIRECTIONS:

Combine first 4 ingredients together and roll in pita halves.

NUTRITION PER SERVING:

Calories: 148
Fat: 2 grams
Carbohydrate: 19 grams
Protein: 13 grams
Fiber: 2.7 grams
Sodium: 247 mg

MuffulettaSandwichMuffuletta-Style Sandwich

Yields 8 servings

INGREDIENTS:

2 Tablespoons canola oil
1 ½ cups dried cherries
¾ cup chopped red onion
¾ cup red wine vinegar
5 cups finely shredded cabbage
½-3/4 cup light mayonnaise
1 12-inch loaf of Italian flatbread
1 pound thinly sliced smoked ham or turkey

DIRECTIONS:

In a medium skillet heat oil; cook cherries and onion for 5 minutes.
Stir in vinegar; set mixture aside.
In a medium bowl combine shredded cabbage and mayonnaise, cover and set aside.
Using bread knife, carefully split flatbread horizontally.
Spoon cherry relish on bottom slice of bread.
Layer meat on top of relish. Cover meat with shredded cabbage and mayonnaise.
Cover with top half of bread.
Cut into wedges before serving.

NUTRITION PER SERVING:

Calories: 380
Fat: 14 grams
Carbohydrate: 48 grams
Protein: 18 grams
Fiber: 4 grams
Sodium: 790 mg

AsianBeefWrapsAsian Beef Wraps

Yields 8 servings

INGREDIENTS:

1 1/2 tablespoons fresh lime juice
1 tablespoon dark sesame oil
1 teaspoon low sodium soy sauce
2 teaspoons bottled ground fresh ginger
1 tablespoon bottled minced garlic
3/4 teaspoon bulk sugar alternative
4 (8-inch) whole grain tortillas
2 cups torn Green leaf lettuce
12 ounces thinly sliced deli roast beef
1/2 cup grated carrots

DIRECTIONS:

Combine first 6 ingredients in a small bowl, stirring well with a whisk.
Place tortillas on a work surface; brush lightly with 2 teaspoons juice mixture.
Arrange 1/2 cup lettuce on each tortilla; top each with 3 ounces beef.
Arrange about 3 tablespoons carrots over each serving.
Drizzle each serving with about 1 tablespoon of remaining juice mixture; roll up.

NUTRITION PER SERVING:

Calories: 290
Fat: 9 grams
Carbohydrate: 30 grams
Protein: 22 grams
Fiber: 1 grams
Sodium: 580 mg

MargheritaGrilledCheeseMargherita Grilled Cheese

Yields 8 servings

INGREDIENTS:

1/4 cup lower-sodium marinara
8 (1-ounce) slices whole-grain bread
4 ounces fresh mozzarella cheese, thinly sliced
1 large tomato, cut into 8 thin slices
½ teaspoon freshly ground black pepper
½ teaspoon garlic powder
¼ teaspoon kosher salt
12 large basil leaves
Cooking spray
1 Tablespoon olive oil, divided

DIRECTIONS:

Spread 1 tablespoon marinara over 1 side of each of 4 bread slices. Top evenly with cheese and tomatoes.
Sprinkle tomatoes evenly with pepper, garlic powder and salt. Top tomatoes with basil and remaining bread slices. Lightly coat sandwiches with cooking spray.
Heat a large skillet over medium-low heat. Add 1 1/2 teaspoons oil to pan; swirl to coat.
Add sandwiches to pan; cook 2 1/2 minutes or until browned. Brush tops evenly with remaining 1 1/2 teaspoons oil. Turn sandwiches over; cook 2 minutes or until browned.
Serve immediately.

NUTRITION PER SERVING:

Calories: 284
Fat: 13 grams
Carbohydrate: 29 grams
Protein: 13 grams
Fiber: 5 grams
Sodium: 410 mg