If you're looking for a quick and fun lunch option that's portable, too, try a wrap. These rolled sandwiches are innovative, economical, easy to prepare and a pleasure to eat.
Here are four you can try. When you get the hang of it, you'll no doubt come up with your own great ideas.
Buffalo Chicken Wraps
Serves three to four
A variation on an American favorite
- 1 pound boneless, skinless chicken breasts
- 1 cup prepared, bottled wing sauce
- 1/2 medium red onion, sliced
- 4 tablespoons bottled blue cheese dressing
- 4 celery stalks, sliced into thin strips
- 4 romaine lettuce leaves
- 4 soft, small flour tortillas
Rinse chicken breasts with water and marinate in the wing sauce overnight in a sealed, airtight container. Preheat the oven to 400 degrees. Place the chicken in a shallow baking pan and bake for approximately 45 minutes, or until the meat is cooked through. Slice the chicken into strips and place it on the individual tortillas. Add the red onion, celery strips and romaine, and cover with a tablespoon of blue cheese dressing. Fold the edges of the tortilla over the filling and serve.
Grilled Tuna with Cucumber Ribbons and Wasabi Mayonnaise
Serves two to three
- 1 pound tuna steak
- 1/2 cup soy sauce
- 1 tablespoon minced ginger
- 1 scallion, sliced
- 1 cucumber
- 1/2 teaspoon wasabi powder (can be found in the Asian food section in supermarkets)
- 1/2 cup mayonnaise
- 3 romaine lettuce leaves
- 3 soft, small flour tortillas
Preheat a barbecue grill or broiler. Marinate the tuna in the soy sauce, ginger and scallion. While the tuna is marinating, peel the cucumber with a vegetable peeler until you reach the seeded core. Discard the core and set aside the cucumber ribbons. In a separate bowl, combine the mayonnaise with the wasabi powder, stir until it is thoroughly mixed, and store covered in the refrigerator until youíre ready to use it. Cook the tuna on the grill or under the broiler (turning once) for approximately 15 minutes, or until the tuna is cooked through. Slice the tuna and place individual pieces in the tortilla. Cover with cucumber ribbons, a romaine leaf and wasabi mayonnaise. Fold the edges of the tortilla over the filling and serve.
Avocado Carrot Wrap
Serves one to two
This simple vegetarian sandwich is one of my favorites.
- 1 avocado, diced
- 2 carrots, peeled into strips
- alfalfa sprouts
- 1 tablespoon mayonnaise
- 1 to 2 soft, small flour tortillas
In a bowl, combine the avocado and carrots with the mayonnaise until it is blended through. Place this mixture in the center of the tortilla, top with alfalfa sprouts and fold over the edges of tortilla to form a roll. For variety, add slices of tomato, or Muenster or cheddar cheese.
Oriental Beef Stir-Fry Wrap
Save time by purchasing presliced beef and mushrooms for this quick yet different wrap.
- 1 red pepper, cut into strips
- 8 scallions, cut into two-inch pieces
- 1/2 pound of beef round, cut into strips
- 1 cup sliced mushrooms
- 1 cup bean sprouts
- 2 tablespoons sesame oil
- 4 tablespoons soy sauce
- 2 soft, small flour tortillas
In a saute pan or wok, heat the sesame oil over high heat (do not let the oil smoke). Add the red peppers, scallions and beef, and stir-fry. Add the mushrooms and bean sprouts once the meat begins to turn brown. Stir-fry for approximately three minutes and season with the soy sauce. Continue stir-frying until the meat is cooked through. Place the mixture in the center of the tortilla, and fold the edges over to form a roll.
- Always buy the freshest ingredients.
- You can substitute flavored wraps that are available in the dairy section of supermarkets for the flour tortillas.
- Don't overstuff your wraps. If you do, they'll fall apart and be hard to eat.
- Cut wraps in half for children.
- To warm tortillas, cover with tin foil and warm in the oven, or microwave uncovered, for one minute.
- Pita bread may be substituted if flour tortillas or flavored wraps are unavailable.
- Large tortillas and wraps work well too, but you may want to use a fork and knife for those.
For more great recipes, visit the Recipe Finder.