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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Greek Vegetable Pie

 

This vegetable pie is made with an unusual brown rice, walnut and olive crust and is filled with leeks, red bell peppers, asparagus, tangy feta cheese, and smooth cream cheese.   This is a good recipe for leftover brown rice.  ( Moosewood Restaurant cookbook).

GREEK VEGETABLE PIE

Ingredients:

Crust:

2 cups cooked brown rice 

 1/2 cup walnuts

1/4 cup pitted Kalamata olives

Filling:

2 Tablespoons olive oil

3 cups asparagus, 1 inch pieces

1/4 tsp salt

3 cups thinly sliced leeks, ( white and tender green parts), thoroughly  rinsed.

1 cup diced red bell peppers

3 ounces Neufchatel cheese

1 cup grated or crumbled feta cheese

3 large eggs, lightly beaten

1/3 cup chopped fresh dill

pinch of ground black pepper

Directions:

1.  In a food processor, pulse the crust ingredients until crumbly.  Set aside.

2.  Warm the oil in a skillet or saucepan on medium heat.  Add the asparagus and salt and cook for 5 minutes, stirring occasionally.  Stir in the leeks and cook for 3 minutes.  Add the bell peppers, cover and continue to cook, stirring occasionally; until all of the vegetables are tender , 5 or 6 minutes.  Place the Neufchatel ( or cream cheese) cheese on top of the vegetables, cover, turn off the heat, and let sit for several minutes to soften.

3.  Meanwhile,press the crust mixture into a lightly oiled 9- inch pie plate.

4.  Stir the Neufchatel cheese throughout the vegetables.  Add 3/4 cup of the feta cheese and the eggs, dill, and black pepper to the skillet and mix well.  Spread the filling into the pie crust ( brown rice) and top with the remaining Feta cheese. 

5.  Bake in a preheated 350 degree ( F ) Fahrenheit oven until the filling is set and golden, about 35 minutes.

 

 

Variations:

Use 2 or 3 chopped , softened sun-dried tomatoes in place of the olives in the crust.

Use broccoli instead of asparagus in the filling.

Serving and Menu ideas:

 

Serve with a tossed green salad with pear and thyme vinaigrette (recipe), or with a classic Greek salad

For an excellent  first course, serve Greek Tomato yogurt soup (p 125).

A fine dessert is a big bowl of fresh strawberries and or cherries.

Greek Vegetable Pie  Nutritional information:

per serving:

calories: 364

protein 14 grams (g.)

carbohydrate 30 g.

dietary fiber 5 g

total fat 22 g

saturated fat 8 g

monounsaturated fat 8 g cholesterol 139 mg

sodium 716 g.

 

Recipe Pear and Thyme Vinaigrette

 

1 ripe pear, cored and chopped

1/3 cup olive oil

2 Tablespoons cider vinegar

2 Tablespoons water or unsweetened apple or pear juice

1 tsp Dijon mustard

 1 teaspoon fresh thyme leave s

1/4 tsp salt  generous dash of ground black pepper

1 small garlic clove , pressed or minced (optional

maple syrup optional.

 

1.  Combine all ingredients in a blender and puree until smooth and creamy.  If the dressing is too thick add a little more water or juice.  Add some maple syrup if   you want it a little sweeter.

2.  This dressing will keep fresh in the refrigerator for 3 or 4 days.   I f the chilled dressing congeals, bring it to room temperature before serving.

 

On milder greens, its sweetness balances dishes with a bitter edge  such as pasta with Broccoli Rabe and beans.

 

Pear and Thyme Vinaigrette

Nutritional information , Per 1 Tablespoon:

Calories: 116

Protein:  1 g

Carb: 14 g

Dietary Fiber:   2 g

Total Fat:   7 grams 

Saturated Fat:   1 gram

Monounsaturated fat:  5 g

Cholesterol:  0 gram

sodium:  151 g

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