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Friday’s Recipe….that’s a wrap!

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Happy Friday 🙂 For today’s recipe, I thought I’d give you something that is fairly simple and quick to make for the family. Wraps are not only good for that quick “after work dinner fix” but they’re also a great to-go food if you are having a picnic or need to bring lunches for those weekend sports events with the kiddos. Here are a couple of recipes that I got from one of my Pampered Chef books… hope you like them!

Grilled Chicken, Ham & Swiss Wrap
3 boneless, skinless chicken breasts (5-6 oz/150-175 g each)
1 tbsp (15 mL) canola oil
2 1/2 tbsp (37 mL) Dijon Mustard Rub (available from Pampered chef)
**OR** jarred dijon mustard
2 medium whole dill pickles
4 oz (125 g) Swiss cheese
1/2 cup (125 mL) light mayonnaise
1 garlic clove, pressed
12 thin slices (6 oz/174 g) low-sodium deli ham
3 (11-in./28-cm) flour tortillas
1. Brush chicken with oil then brush on 2 tbsp of the Dijon mustard
Arrange chicken on microwave safe plate & cover with parchment paper.
Microwave on HIGH 5-6 minutes or until internal temperature reaches 165˚F (74˚C)
Dice chicken into 1/2-in. (1-cm) pieces
2. Meanwhile, slice pickles lenghtwise & grate cheese. Combine mayonnaise,
garlic, and remaining 1/2 tbsp Dijon mustard; mix well. Add chicken and stir to coat.
3. To assemble wraps, layer two slices of the ham widthwise over center of one tortilla,
overlapping as necessary; top with one-third of the checken mixture, one-third of the
pickles, two additional slices of ham and one-third of the cheese. Fold in sides of tortilla
and roll up tightly burrito style. Recipe should yield 3 wraps (6 servings)
*Can heat on grill pan if desired cooking 3-4 minutes on each side*
U.S. Nutrients per serving (1/2 wrap): Calories 370, Total Fat 17 g, Saturated Fat 6 g,
Cholesterol 80 mg, Sodium 950 mg, Carbohydrate 20 g, Fiber 1 g, Protein 28 g


Thai Tuna Wraps
2 tbsp (30 mL) lime juice
1/2 cup (125 mL) fat-free mayonnaise, divided
1 tbsp (15 mL) soy sauce
1 tbsp (15 mL) sugar
3 cups cabbage, chopped
1 medium carrot, shredded
3 green onions with tops, thinly sliced
2 tbsp fresh cilantro, snipped
1 can (6 oz) water-packed tuna, drained and flaked
1 medium red bell pepper
6 (8-in) fat-free flour tortillas
12-18 large, fresh spinach leaves
1. In bowl, whisk together lime juice, 2 tbsp of the mayonnaise, soy sauce and sugar; set
aside. After chopping cabbage, shredding carrot, slicing green onions and snipping green
onions, add them to mayonnaise mixture. Stir in tuna and mix lightly until all of the
ingredients are well incorporated. Cut bell pepper into 24 thin strips.
2. To assemble wraps, spred tortilla with 1 tbsp of the remaining mayonnaise and top
evenly with 1/2 cup of the tuna mixture. Cover with 2 or 3 spinach leaves and 4 bell pepper
strips. Fold in sides of tortilla and roll tightly burrito style. Recipe should yield 3 wraps
U.S. Nutrients per serving (1 wrap); Calories 190, Fat less than 1 g, Sodium 490 mg,
Dietary Fiber 3 g **this recipe comes from an older cook book that I have so the nutritional
information is limited**


About tinazeien

A little about me….. I’ve worked in healthcare a little over 18 years, 5 ½ of those years working with midwives. I love being involved with families that are expecting an addition to their family! Currently I am in school working towards getting my nursing degree so I can work in labor and delivery. From there I might go into OB ultrasonography. The whole pregnancy and child birth experience is so amazing I’m finding it hard to decide exactly what I want to be when I grow up! ☺ When I’m not working or putting my nose into text books, I spend as much time as I can with my daughters who are 14 & 18 years old (teenagers are quite an adventure!) I also enjoy spending time with friends and family. As I’m sure you’ve noticed by my weekly recipes, one of my biggest passions is to cook! I love spending my weekends finding new recipes to experiment with and playing hostess at my home. Most of the recipes I am going to try to post here are on the healthier side or geared towards vegetarians but I’ll also be sneaking in a few deserts here and there…. We all need a little decadence once in a while right?! I look forward to hearing if you have enjoyed these recipes as much as my family has! Bon Appétit ☺

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