Sandwiches and Wraps

Greek Wrap

Ingredient List: 


4 10-inch wheat or whole wheat tortillas
3/4 cup crumbled feta cheese
16 cherry and/or yellow pear tomatoes, halved
10 extra-large black olives, drained, halved
1/2 medium red onion, thinly sliced
1 small yellow squash, sliced
1 medium cucumber, peeled, seeded and diced
2 tablespoons balsamic vinegar
1 tablespoon chopped fresh parsley
1 medium garlic clove, diced
2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon pepper

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Focaccia Sandwich

Ingredient List: 

1 loaf Focaccia
2 tablespoons Italian dressing
6 slices provolone cheese
8 ounces deli honey ham
1 green pepper, sliced
1, 6 ounce jar marinated artichoke hearts, drained and sliced
1/3 cup marinated sun-dried tomatoes, drained
1 teaspoon dried basil
6 slices Muenster cheese

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Chicken & Cashew Salad in a Pita

Ingredient List: 

1/2 cup fat-free mayonnaise or salad dressing (light)
1 tablespoon soy sauce, reduced sodium 
1/4 teaspoon ground ginger
1 tablespoon peanut butter 
1 cup cooked, chopped chicken, light meat without skin
1/2 cup Chinese peapods, cut in half
1/2 cup chopped red or yellow sweet peppers
1/4 cup roasted cashews
3 – 6 ½ inch whole wheat pita breads, cut into half

Mix first four ingredients until well blended. Add chicken and vegetables and refrigerate 1 to 4 hours. Stir in cashews and spoon into pita pocket halves. 

Servings:  6 (1/2 pita per serving)

Calories/Serving:   180

Nutrition:  One serving provides approximately: 10 g protein, 25 g carbohydrates, 4 g fiber, 6 g fat (1 g saturated), 15 mg cholesterol, 22 mcg folate, 2 mg iron, 460 mg sodium.

Source:  Wheat Foods Council

Caramelized Onion Quesadillas

Ingredient List: 

1 tablespoon olive oil
1 medium red onion, thinly sliced
4 green onions, sliced
2 cloves garlic, chopped
1 teaspoon ground cumin
1/4 teaspoon dried oregano leaves
1 tablespoon lime juice
4 large (10-inch) wheat tortillas
2 cups reduced fat shredded cheese: a combination of cheddar, jalapeno, Monterey jack or other spicy cheese
Salsa, guacamole and sour cream

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Beef Fajitas

Ingredient List: 

6 - 8 inch whole wheat flour tortillas
1 pound top round beef steak cut into ¾ inch julienne strips
3 tablespoons red wine or red wine vinegar
3 tablespoons vegetable oil
½ teaspoon cumin
½ teaspoon salt
1 clove garlic, pressed or minced
2 teaspoons lime juice
2 medium sweet bell peppers (any color), sliced
1 medium onion, sliced into rings

1/2 cup guacamole
1/2 cup salsa or picante sauce
1/2 cup sour cream, light
1/2 cup cheddar cheese, grated
1/2 cup sliced black olives



In a covered bowl or re-sealable plastic bag, combine wine, oil, cumin, salt, garlic and lime juice;
add julienne strips of meat and marinate 2 to 3 hours. Drain thoroughly. Discard leftover marinade.
Over medium heat, brown meat with peppers and onions in a large skillet.
Warm tortillas on a griddle or wrapped in aluminum foil in a 200 degrees F. oven for 10 min. and
serve immediately with meat mixture and toppings on the side.Read more

Almond Chicken Bagel Sandwiches

Ingredient List: 


3 whole bagels of choice, sliced
1 3/4 cups chicken (12.5 ounce can chicken breast in water, drained)
1/3 cup diced celery
1/2 cup halved seedless grapes
1/2 cup sliced olives with pimento
1/4 cup slivered almonds
1/4 cup fat-free mayonnaise
1 1/2 teaspoons lemon juice
1/4 teaspoon curry powder
1/8 teaspoon lemon pepper
curly leaf lettuce

In medium bowl, combine chicken, celery, grapes, olives and almonds. In a small bowl mix together mayonnaise, lemon juice, curry powder and lemon pepper. Combine with chicken mixture. Chill for two hours.Read more

Native American Tortillas in a Bag

Ingredient List: 

1 1/2 cups all-purpose flour*
1 teaspoon baking powder
1/2 teaspoon salt
2 tablespoons shortening
1/2 cup hot water

Description: A popular wheat food that kids love to make and eat!!

Preheat oven to 400°F.

In a large self-locking plastic bag, combine flour, baking powder and salt. Close bag and shake to mix. Add shortening and work into flour until fine particles form. Add the hot water and knead the dough in the bag until it forms a ball.


Remove dough from bag and place on a lightly floured work surface; knead 15 strokes. Divide into six equal pieces; shape into balls. Cover; let rest 15 minutes.Read more

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