University of Nebraska Cooperative Extension in Lancaster County
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Helping you prepare healthy foods in a hurry
Alice Henneman, MS, Registered Dietitian and Extension Educator
University of Nebraska Cooperative Extension in Lancaster County

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Wraps: Quick, Tasty
& Good-For-You, Too

What could be more easy-to-make, and still special, than a sandwich wrap. Here are some tips from the Wheat Foods Council <www.wheatfoods.org> for creating a healthful wrap. For additional tips and recipes, visit the Wheat Foods Council Web site and search on the word "wrap."

This wrap is made from a whole wheat tortilla, a thick and creamy cucumber salad dressing; sliced tomatoes, cucumbers (peeled), and Kalamata olives; and a sprinkling of grated cheese. NOTE: Since this wrap isn't "lined" with some type of leafy base to keep the tortilla from becoming soggy, it tastes best eaten right away.

1. Begin with a sturdy wrap. Thin and pliable wheat tortillas are the easiest to use because they can be rolled and shaped.

2. For healthful fillings, start with a layer of well-dried lettuce, spinach, radicchio or other leafy base to keep the tortilla from becoming soggy after it's rolled.

3. Next, add a grain food such as rice, couscous, bulgur or rice noodles.

4. Top the grain with a dollop of low-fat salad dressing or salsa. "You have to be sure what you use on the top and bottom is not too moist or the shell will tear when it's rolled," says Lori Lynn Narlock (co-author of Wraps).

5. Add crunchy ingredients such as bean sprouts or diced red peppers.

6. To shape the wrap, place the filling so there's a 1-inch margin around the edge of the tortilla. Then fold in one or both ends and roll from one edge of the tortilla. This method gives you a burrito-style wrap. (Source of tips: Wheat Foods Council)

 

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Developed By:

Alice C. Henneman, MS, RD
Extension Educator
University of Nebraska
Cooperative Extension in Lancaster County

Fax: (402) 441-7148
Phone: (402) 441-7180
E-Mail: ahenneman1@unl.edu
Web site: lancaster.unl.edu/food

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