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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Recipe-Carrot-Potato latkes(pancakes)

https://luvsclassics.wordpress.com/2009/01/20/tales-of-wildcat-pa/

This is a delicious recipe for potato-carrot pancakes.  Since I do not have a food processor, I used a hand grater.  It was so worth the effort of the grating and I burned some calories in the process using my muscles instead of the easy way.  

 RECIPE –Carrot-Potato Latkes                                         Serves 4

For best results, cook the pancakes right after forming them.

Ingredients:

3/4 pound (about 3 medium white potatoes, peeled

8 ounces (about 3 medium carrots, peeled

1/2 cup thinly sliced scallions (about 3 scallions)

coarse salt

1 large egg, lightly beaten

1/4 cup matzo meal ( I substituted crushed saltine crackers)

1/4 cup vegetable oil, for frying

1/4 cup reduced-fat sour cream, for serving (optional).

Directions:

1.  In a food processor fitted with a fine-hole grating attachment (or on the small holes of a box grater), grate potatoes and carrots.  Transfer to a large 1/1/2 teaspoonsbowl; add scallions and  salt.  Using your hands, mix thoroughly.  Mix in egg and matzo meal until combined

 ded into 8 mounds of equal size.  ( I used a soup-spoon size to dollop out the mounds= appetizer size pancakes.

2.  In a large non-stick skillet, heat oil over medium-high heat, swirling to coat bottom of pan.  Add half the potato mounds; flatten each to a 1/2 inch thickness.  Cook until golden brown, 2 to 4 minutes per side.

 

3. Transfer to paper towels or to parchment paper to drain.  Repeat with remaining mounds (reduce temperature to medium if browning too quickly).  Sprinkle with salt, and serve with sour cream, if desired.

I used an Iron skillet and I found the pancakes to brown better that with the non-stick pan, mine is a wok style.                                                                                                                                                                                                                                                                                                                                                                             

Cookbook source:

Everyday Food    December 2004.

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