2023 May Recipes

Breakfast Burrito Wrap

Yield: 2 servings


Serving Size: 1 burrito

Ingredients


6 egg whites


2 Tbsp shredded reduced-fat cheddar cheese


2 whole wheat tortillas (8 inch)


1/2 avocado, pitted, peeled and diced


2 Tbsp salsa

1. In a bowl, mix egg whites and cheese until combined.


2. Lightly coat a microwave-safe bowl with nonstick cooking spray. Pour egg mixture into bowl and microwave on high for 2 to 2 1/2 minutes.


3. Spoon out egg and place half on each tortilla.


4. Top with avocado and salsa and roll up.

Nutrition Facts (per Serving): Calories:310; Fat: 11g; Saturated Fat: 2g; Cholesterol: 2mg; Sodium: 565mg; Carbohydrates: 29g; Fiber: 6g; Protein: 14g

Buffalo Chicken Wrap

Yield: 6 servings


Serving Size: 1 wrap

Ingredients


1 to 2 Tbsp red hot sauce


1/4 cup white wine vinegar or rice vinegar


1/8 tsp cayenne pepper, optional


1 lb cooked boneless, skinless chicken breasts, cubed


3 Tbsp crumbled blue cheese or reduced-fat ranch dressing


3 Tbsp nonfat plain yogurt


6 whole grain tortillas (1 oz each)


1 1/2 cups spinach, cut into strips


3 celery stalks, thinly sliced into 4-inch sticks


3 carrots, thinly sliced into 4-inch sticks

1. In a small bowl, combine hot sauce according to taste, vinegar and cayenne, if desired. Add chicken to vinegar mixture, and toss chicken to coat well. Set aside.


2. In another bowl, stir together blue cheese and yogurt.


3. Spread 1 Tbsp of blue cheese mixture on each tortilla. Arrange spinach on top of blue cheese. Evenly divide chicken, celery and carrots among the tortillas and wrap.

Nutrition Facts (per Serving): Calories 210; Fat: 4g; Saturated Fat: 1g; Cholesterol: 47mg; Sodium: 520mg; Carbohydrates: 17g; Fiber: 10g; Protein: 22g

Veggie Wrap

Yield: 6 servings


Serving Size: 1 wrap

Ingredients


1 medium zucchini, cut into 1/4-inch slices


1 tsp olive oil


Black pepper to taste


1/2 cup store-bought garlic hummus


6 whole wheat or multigrain tortillas (8-inch diameter)


2 carrots, shredded


1 bell pepper, sliced thin


1/2 avocado, peeled and sliced


1 1/2 cups lightly packed spinach


1 small red onion, sliced thin

1. Brush the zucchini with the olive oil and season with the black pepper. In a skillet over medium heat, sauté the zucchini until lightly browned, about minutes.


2. Evenly spread the hummus over each tortilla. Top the humus with zucchini, carrots, bell peppers, avocado, spinach and onion. Roll up each wrap and cut in half on the diagonal,

Nutrition Facts (per Serving): Calories 243; Fat: 9g; Saturated Fat: 1g; Cholesterol: 0; Sodium: 459mg; Carbohydrates: 33g; Fiber: 4g; Protein: 9g

Fruit Salsa & Chips

Yield: 6 servings


Serving Size: 1 wrap

Ingredients


1 Tbsp sugar, plus 1tsp


1/4 tsp ground cinnamon


4 fat-free flour tortillas (6-inch)


1 cup raspberries


2 peaches, peeled and chopped


2 kiwifruits, peeled, sliced and quartered


1 tsp lime zest


2 tsp lime juice

1. Preheat oven to 350 degrees. In a small bowl, combine 1 Tbsp of the sugar and cinnamon. Spray tortillas lightly with water, then sprinkle with cinnamon-sugar mixture. Using a pizza cutter, cut each tortilla into 8 wedges.


2. Place tortillas in a single layer on a baking sheet. Bake for 8 to 10 minutes, or until lightly brown and crisp. Transfer to a wire rack and cool completely.


3. In a bowl, combine remaining ingredients plus remaining 1 tsp sugar and mix gently. Serve with chips.

Nutrition Facts (per Serving): Calories 176; Fat: 3g; Saturated Fat: 1g; Cholesterol: 0; Sodium: 210mg; Carbohydrates: 35g; Fiber: 6g; Protein: 4g