IT'S A WRAP

Here are some healthy wrap ideas to cut out carbs but not flavour!

Chicken Fajita Lettuce Cups:

Ingredients:

3 medium iceberg lettuce leaves (or leaves from another round, firm head of lettuce)

3 oz. raw boneless skinless lean chicken breast, sliced

1/2 cup sliced red and green bell peppers

1/2 cup sliced onions

2 tbsp. Guacamole - see recipe below

1 tbsp. salsa

1 tbsp. fat-free sour cream

1 1/2 tsp. dry fajita seasoning mix

Guacamole:

One 15-oz. can early/young peas, drained

1/2 cup mashed avocado (about 1 medium-small avocado's worth)

1/3 cup chopped cherry or grape tomatoes

1/4 cup finely chopped onions

1/4 cup fat-free Greek yogurt (like Fage Total 0%)

4 tsp. lime juice

1/2 tsp. chopped garlic

1/2 tsp. garlic powder

1/4 tsp. salt

1/8 tsp. pepper

1/8 tsp. cumin

1/8 tsp. chili powder

Optional:

chopped cilantro, chopped jarred jalapenos, additional salt and pepper

Guacamole Directions: Place drained peas in a medium bowl and mash thoroughly with a potato masher or fork. Add all other ingredients except for the tomatoes, onions and optional items. Continue to mash until blended. Stir in the tomatoes, onions and, if you like, some chopped cilantro and/or jalapenos. Season to taste with salt and pepper, if needed. MAKES 6 SERVINGS

Fajita Directions: Place chicken, peppers, and onions in a medium bowl. Blend fajita seasoning mix with 3 tbsp. water, and pour mixture over the chicken and veggies. Stir so that chicken and veggies are thoroughly coated. Let marinate for 5 minutes. Spray a medium pan with nonstick spray, and bring to medium-high heat. Pour chicken/veggie mixture (including any excess marinade) into the pan. Moving mixture around occasionally with a spatula, cook until chicken is cooked through and veggies are slightly browned (about 6 minutes). Transfer mixture to a bowl. Serve with the lettuce leaves, guac, salsa, and sour cream. Enjoy fajita-style, by loading up each lettuce "cup" with 1/3rd of the mixture and topping with the condiments.

MAKES 1 SERVING

PER SERVING: (entire recipe): 190 calories, 2.5g fat, 562mg sodium, 18g carbs, 4g fiber, 7g sugars, 23g protein





Veggie-Friendly Asian Lettuce Wraps

Ingredients:

6 medium iceberg lettuce leaves (or leaves from another round, firm head of lettuce)

6 oz. (about 1 3/4 cups) ground-beef-style soy crumbles (like the ones by Boca or Morningstar Farms), defrosted if previously frozen

1 cup canned sliced water chestnuts, drained & chopped

1 cup bean sprouts

3/4 cup chopped shiitake mushrooms

1/2 cup chopped scallions

2 tbsp. light/low-sodium soy sauce

1 tbsp. dark brown sugar (not packed)

2 tsp. chili garlic sauce (found in the Asian foods aisle)

1/2 tsp. sesame oil

Directions: To prepare sauce, combine soy sauce, sugar, chili garlic sauce and oil in a small dish. Mix well and set aside. Bring a medium pot sprayed with nonstick spray to medium heat. Place all ingredients except for the scallions and lettuce leaves into the pot. Add the sauce, and stir. Cook for 2 - 3 minutes. Add scallions, cook for 1 minute more, and remove from heat. Divide mixture evenly among the 6 lettuce "cups" and enjoy 'em wrap-style (fold 'n chew!).

MAKES 2 SERVINGS

PER SERVING: (3 wraps): 220 calories, 3.5g fat, 971mg sodium, 30g carbs, 8g fiber, 10g sugars, 21g protein