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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Lithuanian Recipe, Koshie

5 lbs. Potatoes

1 Medium Onion

2  Eggs

 Parsley Flakes
 Salt and Pepper
 1 Cup Vegetable Oil
Peel potatoes and onion.  Rinse and soak in water.  Grate by hand using coarse grater into a pottery bowl.  After grating, remove excess water which accumulates to maintain a smooth batter.  Stir in beaten eggs, parsley flakes, salt and pepper.  Lastly, stir in vegetable oil mixing uniformly.  Pour into large baking pan.  Bake uncovered at 350 degrees for about two hours until crispy on top and sides.  Cool for a few minutes before serving.  Spatula out in squares.
 
To make a smaller amount, cut recipe in half and use a smaller pan.  Cooking time could also be reduced.  You will know when it is done by the brown crust.
Also for making potato pancakes you may use the same recipe but you must add about 1/4 cup of flour to the batter.  Reduce the 1/4 cup when reducing the recipe.  (You may have to adjust the flour if the batter in making potato pancakes if the batter is too loose.)
My aunt says to “Let me know when you are cooking and I will come for dinner.  These are my two favorite foods.
Comments:  
 Hello and welcome ,dear readers.  Your comments are always appreciated.  I’m curious if you have a similar recipe to share of the foods from Pennsylvania.   
Please post in the comments one  of your recipes, thank-you. 
A recent visitor stopped by  from Scranton, Pa. thanks for visiting.

SEASONED POTATO SAUCE 
Èiolakas

4 potatoes, peeled
2 onions, finely chopped
1 cup potato water
powdered bay leaf
fresh dill, several sprigs finely chopped
scallion greens, finely chopped
pepper and salt to taste

Cook potatoes in salted water. Save some cooking water. Mash cooked potatoes, add onions crushed with salt, mix well. Add pepper, bay leaf and 1 cup potato cooking water. Blend well.
This is traditionally served with hot potatoes as a late afternoon snack, in Dzškija, the south eastern region of Lithuania.

Here is another Lithuanian Recipe found on the internet;  I have a love of mushrooms which  comes from my mother;

MUSHROOM SAUCE 
Grybainis

1/2 l (2 cups) salted or fresh mushrooms
2 cups milk
1 onion, finely chopped
2 tablespoons vegetable oil
1 cooked potato
salt and pepper to taste

Cook salted or fresh mushrooms in milk. Saute onion in oil until golden brown. In a food processor, process cooked mushrooms and potato, add fried onion, process again. Add salt and pepper to taste.

GRATED POTATO CAKE  
Kugelis

1 k (2 lbs) potatoes, peeled
1 cup milk
2 eggs, beaten
2 onions, finely chopped
salt to taste
butter or oil for frying onion

Grate potatoes, remove some of the potato juice, tilt the bowl and spoon off the collected juice. Bring milk to a boil and pour over the grated potatoes. This is done to disperse potato starch through the grated potatoes. Fry onion and mix into potatoes, add eggs and salt and mix well. Pour the mixture into a medium depth, greased baking dish and bake in a preheated oven at 350F/180C, until the top is well browned.
Cut into squares and serve with bacon fried with onions and sour cream.

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