Easy Meal Fixes, Nutritious and Delicious
Forget about that bowl of cold breakfast cereal or the same old sandwich for lunch. It's time to give those meals a healthy makeover. And tortillas are just the ingredient to pull together a healthy meal in minutes.
Elizabeth Somer, registered dietitian and nutritionist, has some easy and delicious ideas for wrapping up healthier meals every day.
"The most important thing you can do to boost your nutrition is to double your current intake of vegetables," Somer said. Sneak them into your favorite foods — add baby spinach to a veggie or bean wrap made with whole wheat tortillas; add green peas and carrots to canned soups; or include a salad in at least one meal every day.
To ensure strong bones throughout life, make sure to get at least three servings of calcium and vitamin D-rich foods each day.
To keep carbs under control, skip the sandwich and whip up an Asian barbecue chicken wrap, a recipe that uses tortillas with as few as five net grams of carbs, depending on the size.
4 whole wheat tortillas, warmed12 eggs, wholeSalt to tastePepper to tasteVegetable cooking spray12 slices fully cooked bacon chopped into bite size pieces4 tablespoons grated cheddar cheeseIn a small bowl, whisk eggs with salt and pepper (optional), to evenly combine.To make one burrito, heat non-stick sauté pan over high heat.Spray pan with vegetable spray; add equivalent of 3 whole eggs to pan. Soft scramble eggs, taking approximately 30 to 45 seconds.Add 2 tablespoons chopped bacon (equals 3 strips chopped) and 1 tablespoon cheddar cheese to eggs and stir to combine, melting cheese.Spoon hot egg mixture into center of a warmed tortilla; roll burrito style and serve. Repeat steps 2 to 5 for remaining 3 tortillas.Hint: Add red or green pepper and garnish with chopped green onion to add flavor and color.
6 8-inch soft taco tortillas1½ cups diced, peeled papaya¼ cup chopped fresh cilantro2 tablespoons diced red onion2 tablespoons fresh lime juice1 cup (4 ounces) crumbled goat cheese¼ cup bottled, roasted bell peppers, chopped½ cup nonfat cream cheese, softened1 teaspoon minced, seeded jalapeñosVegetable cooking sprayCombine papaya, cilantro, red onion and lime juice in a bowl and stir well. Cover, chill and reserve.Combine goat cheese, bell peppers, cream cheese and jalapeños in a bowl and stir well.Spread about 2 tablespoons cheese mixture over each tortilla, and fold in half.Cook quesadilla in a large non-stick skillet with cooking spray over medium heat, approximately 3 minutes per side. Cut each quesadilla half into thirds (each person gets 3 wedges).Arrange quesadilla halves and ¼ cup papaya mix on each of 6 plates.Garnish with cilantro sprigs if desired.
1 8-inch soft taco size flour tortilla2 tablespoons creamy peanut butter2 tablespoons squeeze grape jelly1/3 cup granola, finely crushed1 tablespoon dried cranberries1 tablespoon white baking chips (optional)Combine peanut butter, grape jelly and crushed granola in a small bowl.Spread mixture evenly on tortilla to within half an inch of the edge. Top with cranberries and white baking chips.Roll up filled tortilla. Cut in 1-inch slices. Lay slices on side to make pinwheels. Serve immediately.
1 10-inch whole wheat tortilla1 tablespoon canola oil1 boneless chicken breast, sliced thinly1 tablespoon fresh cilantro, de-stemmed and slightly torn1/3 cup Napa cabbage or bok choy, julienned¼ cup red pepper, sliced thinly¼ cup sesame seeds¼ cup prepared Asian barbecue saucePlace oil in a large or medium sauté pan; place on high heat. When oil is very hot, add chicken and cook for about 2 to 3 minutes on all sides until chicken is done. Remove the chicken from the pan and place on a paper towel to remove the excess oil.Add cilantro, cabbage, red pepper and sesame seeds and toss for 2 to 3 more minutes until slightly tender. Place chicken back in the pan and toss together.Add barbecue sauce and stir until everything's nice and hot. With tongs or a slotted spoon, drain excess juice and place the stir-up at the bottom of the tortilla. Fold bottom of tortilla over and roll it all up. Serve.Hint: Using fewer sesame seeds is an easy way to cut calories.
