Featured in: Fitness & Weight Management  |  June 30, 2020

Two Wraps for Easy Lunches

By Lisa James

Getting back into a commuting routine? That means you need to start bringing lunches from home again, and these wraps make tasty, nutritious meals you can easily eat at your desk.

MLT Wrap

4 large portobello mushrooms, sliced (or 8 oz white button mushrooms, quartered)

2–3 tbsp olive oil

1 tsp salt-free steak seasoning

salt, to taste

4 wraps

2 tsp fresh minced ginger

1/2 cup low-fat mayonnaise

2 cups fresh baby spinach

2 small tomatoes, thinly sliced

  1. Brush mushrooms with olive oil and sprinkle with seasoning and salt.
  2. If grilling: Preheat grill. Once grill is hot, cook mushroom strips until deep brown, about 10 minutes. Turn and grill until golden, another 6 to 8 minutes.
  3. If sautéing: Heat olive oil in large non-stick skillet over medium-high heat. Add a single layer of mushrooms and cook without stirring for about 5 minutes or until mushrooms become red-brown on one side. Flip mushrooms and cook about 5 minutes more, until other side is the same color.
  4. Meanwhile, warm wraps on the grill in foil or in a dry skillet. Stir ginger and mayo together and divide among wraps; top with spinach and tomatoes. When mushrooms are done slice them into thinner strips, sprinkle with more seasoning, if desired, and place in wraps.

Serves 4

Source: Mushroom Council and Flatout Wraps

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South Asian Style Wraps


4 whole-wheat tortillas

4 large lettuce leaves, washed and dried

3/4 cup very thin strips of peeled, seeded cucumber

3/4 lb grilled skinless, boneless chicken breast, cut into thin strips

1/4 cup fresh baby spinach leaves, stems removed

1 mango, peeled, cut into thin strips (optional)

Salt and pepper

Dipping Sauce:

1 tbsp curry powder, or to taste

3/4 cup fat-free plain yogurt

3/4 cup fat-free mayonnaise

  1. Mix sauce ingredients together in small bowl before making the wraps to allow the flavors to meld.
  2. Make wraps one at a time: Place lettuce leaf on tortilla and add 1/4 of remaining ingredients in order listed. Spread thin layer of dipping sauce along edges that will be exposed once wrap is rolled. Roll tortilla, pressing edges so that the sauce will help seal the wrap. Add salt and pepper to taste.

Yield: 4

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Source: American Institute for Cancer Research


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