Tortilla Wraps and potato -dill filling

Get creative making your own , healthy, low fat sandwiches and” wraps” by making them yourself. The first is with mashed potatoes. Buying a bag of potatoes is a staple in my house and here’s another way to utilize them. The same goes for beans in a sandwich combined with brown rice or spices. 

Many people are away from home at the mid-day meal.

Here’s some tasty options courtesy of Healthy Gourmet.

Creamy Potato Dill Roll Roll-Ups:

This is lighter and healthier using Yukon Gold potatoes.

1 cup cooked mashed potatoes

2 Tablespoons reduced fat cream cheese

2 tablespoons finely chopped green onion

2 teaspoons minced fresh parsley

1/2 teaspoon fresh dill, or 1/4 teaspoon dried dill

Sea salt and pepper to taste (optional)

2 large or jumbo chapatis or whole wheat tortillas.

1.  In  a medium bowl. combine the mashed potatoes, cream cheese, green onion, parsley, dill, and salt and pepper, if using.

2.  Lay the chapatis or tortillas on a flat surface and place half the filling on the center of each.  Fold the sides of the chapati in first and then fold the top and bottom toward the middle.  Dot the ends with a little water and press lightly.  Wrap each sandwich individually in plastic wrap until ready to serve; when it is unwrapped it will stay together.

Makes 2 servings

Preparation Time :5-10 minutes

Calories : 171, Fat 3.5 grams, Protein 7 g, sodium 615 mg, carbohydrates 27 g, cholesterol 12 mg. saturated fat < 1 gram, % calories fat: 19 %

Broccoli Ginger Roll-ups: Broccoli and carrots are rich in vitamins and minerals and a cancer -fighting chemical like sulforaphane ( it is not destroyed when cooked. )

1 teaspoon extra -virgin olive oil

1/4 cup chopped broccoli, lightly sautéed

2 Tablespoons grated carrot, lightly sauteed

1 tablespoon minced fresh ginger

1 garlic clove, finely minced

1 Tablespoon brown rice vinegar

1 tablespoon toasted sesame oil

1 teaspoon honey

1/2 teaspoon tamari or light soy sauce

Pinch of ground cumin

1 cup cooked brown rice

2 large or jumbo chapatis or whole wheat tortillas

1.  Heat the olive oil in a small skillet over medium heat and lightly saute the broccoli, carrot, ginger, and garlic until tender, about 10 minutes. The vegetables should still be crunchy.  Set aside to cool.

2.  In a small bowl, whisk together the vinegar, sesame oil, honey, tamari, soy sauce and cumin.

3. In a medium bowl, combine the rice, broccoli, carrot, ginger, and garlic.  Pour the dressing over the rice mixture and combine well.

4.  Lay the chapatis or tortillas on a flat surface,   your kitchen counter, and place half the filling on the center of each.  Fold the sides of the chapati in first and then fold the top and bottom toward the middle. Dot the ends with a little water and press lightly. Wrap each sandwich individually in plastic wrap ; it will stay together.

Makes 2 servings.  Prep time :5-10 minutes

Nutritional Info per Serving:

Calories 219, Fat 7.7 g, Protein 5.9 g, sodium 271 mg, carbs 32 g, cholesterol 0 gram, saturated fat 1.1 g % calories fat 32%

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