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Two Wraps for Easy Lunches

Getting tired of overpaying for workweek lunches? These wraps—one based on portobello mushrooms, one with a South Asian flair—make tasty, nutritious meals you can easily eat at your desk.

MLT Wraps

Want a hearty vegetarian lunch? These mushroom-based wraps fill the bill.

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: Once grill is hot, cook mushroom strips until deep brown, about 10 minutes. Turn and grill until golden, another 6–8 minutes.
3. If sauteing: eat 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.

    Yields 4 wraps

    Source: The Mushroom Council and Flatout Wraps

    Download Recipe

    South Asian Style Wraps

    These wraps are a great way to use leftover cooked chicken breast, grilled or otherwise. Look for free-range, USDA Organic chicken raised without the use of antibiotics.

    Dipping Sauce

    1 tbsp curry powder, or to taste

    3/4 cup fat-free plain yogurt

    3/4 cup fat-free mayonnaise


    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

    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 a lettuce leaf on a 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.

      Yields 4 wraps

      Source: American Institute for Cancer Research

      Download Recipe



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      **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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