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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**