Dinner Wrapped Up: Low-fat Delicious Sandwich Wrap Recipes

What a perfect way to wrap up the long week and welcome the weekend—with wonderful wraps!

Wraps are versatile, low in fat, simple to prepare, fun to eat and simply delicious. They’re also the prefect solution to the ‘what’s for dinner?’ question that plagues your Friday night and begs answering without a take-out menu.

Need some ideas? You’re in the right place. Here are three recipe suggestions that are bound to get your taste buds singing and earn the chef a round of kudos. Incidentally, wrap fillings can be made ahead of time, saving you even more time in the kitchen by the time the weekend rolls around.


Teriyaki Chicken Wraps
Serves 4

1 cup low-sodium soy sauce
1/4 cup rice wine
1/4 cup rice vinegar
1/8 cup brown sugar
1 tablespoon freshly grated ginger
4 skinless, boneless chicken breasts
3/4 cup fat-free, whipped cream cheese
3 tablespoons minced, sweet onion
4 large flour tortillas
4 large lettuce leaves (such as romaine)

1. Combine the soy sauce, rice wine, vinegar, sugar and ginger in a large plastic back with a zip lock.
2. Add the chicken to the bag and seal. Allow the chicken marinate for at least 30 minutes, but no longer than 4 hours.
3. Preheat your grill to medium-high heat.
4. Grill the chicken about 4-6 minutes on each side, or until juices run clear when the meat is pierced.
5. Place the chicken on a cutting board or plate. Allow to cool for 5 minutes and then cut into strips.
6. Combine the cream cheese and onion in a small bowl.
7. Divide the cream cheese mixture among each tortilla, spreading the mixture out from the center of each.
8. Place a few chicken strips on top of each tortilla and then top with the lettuce.
9. Roll each tortilla into a tube, finishing with the seam side down.
10. Cut each wrap on the diagonal and serve.



Smoked Turkey & Roasted Pepper Wraps with Cream Cheese and Capers
Serves 4

1/2 cup low-fat whipped cream cheese
1 teaspoon capers
4 large flour tortillas
3/4 pound sliced smoked turkey breast
1 large roasted red bell pepper, sliced into 4 strips (from a jar is fine)
4 leaves of romaine lettuce, torn

1. Combine the cream cheese and capers in a small bowl. Season with ground black pepper, if you wish (but do not add salt).
2. Divide and spread the cream cheese mixture on each tortilla.
3. Divide the turkey among the tortillas.
4. Add a slice of roasted red peppers on top of each tortilla. Then add the shredded to each.
5. Roll each tortilla into a tube, finishing with the seam side down.
6. Cut the wraps in half on the diagonal and serve.


Apple and Walnut Chicken Salad Wraps
Serves 4

1/2 cup dry white wine
¼ cup low-fat chicken broth
Juice of 1 lemon
2 sprigs fresh thyme
4 boneless, skinless chicken breasts
1/2 cup non-fat sour cream
2 apples, cored and chopped
1/2 cup diced celery
1/4 cup diced red onion
4 cups mixed salad greens, or washed spinach
1/4 cup chopped walnuts, toasted
4 large flour tortillas


1. Combine the wine, lemon juice and thyme in a Dutch oven or large saucepan.
2. Add the chicken breasts and chicken broth. Bring to a boil. Then reduce the heat to low.
3. Let the chicken simmer for 8-10 minutes. Remove from the heat and allow the chicken cool in the saucepan until cool enough to handle.
4. Combine the sour cream, chopped apples, diced celery, red onion and toasted walnuts.
5. Remove the chicken from the stock and cut or shred it into small pieces.
6. Add the chicken to the sour cream mixture and blend. Season to taste with salt and pepper, if you wish.
4. Divide the chicken among the tortillas. Top with the salad greens.
5. Roll each tortilla into a tube, finishing with the seam side down.
6. Cut the wraps in half on the diagonal and serve.