* Exported from MasterCook * Wrap: Black Bean Wraps - Veg Times Recipe By : Vegetarian Times magazine
Serving Size : 12 Preparation Time :0:00
Categories : Volume 2-4, Apr.'99 Sandwiches/Wraps
Main Dishes Healthwise
Wraps Beans Amount Measure Ingredient -- Preparation Method
-------- ------------ -------------------------------- 12 taco shells
white or yellow corn
OR eight-inch flour tortillas
30 ounces cooked black beans -- rinsed and drained
2 medium clove garlic -- crushed
1 medium onion -- finely chopped
4 ounces canned chopped mild green chilies
1 tablespoon tomato paste
1/2 teaspoon red pepper flakes -- may be doubled
1 cup shredded cheddar cheese
3 cups shredded lettuce
4 ripe plum tomatoes -- diced 1) Preheat oven to 250 degrees. If using taco shells, separate and place
on baking sheet. If using tortillas, wrap in foil. Bake taco shells or
tortillas until heated through, about 10 minutes. Or, wrap tortillas in
damp paper towels and heat in a microwave oven on high (100 percent power)
for 30 to 60 seconds. 2) Meanwhile, in large nonstick skillet, combine beans, garlic, onion,
chilies, tomato paste and red pepper flakes. Bring to a simmer, stirring
constantly. Cover and cook over low heat 10 minutes, adding small amounts
of water if necessary to prevent sticking. Uncover and, if any juices are
left, increase heat and cook until most of the liquid evaporates. Mash
beans down to a chunky texture with a fork. 3) To assemble, in each taco shell or tortilla spoon 2 heaping tablespoons
filling. Top with cheese, lettuce and tomato. Roll tortilla around
filling ingredients. Recipe featured in "That's a wrap: Versatile sandwiches are ready to go,"
wire service 09/03/97. Ann Burger is the food editor for The Post and
Courier, Charleston. EACH 200 cals, 6g fat (27% cff) Posted to FareShare by Pat Hanneman, kitpath@earthlink.net on Apr 21, 1999 - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 4527 0 0 0 0 20197 0 0 0 0 0 0
* Exported from MasterCook * Wrap: Breezy Caribbean Shrimp And Grape Wraps Recipe By : California Table Grape Commission
Serving Size : 4 Preparation Time :0:00
Categories : Seafood Volume 2-4, Apr.'99
Sandwiches/Wraps Main Dishes
Healthwise Wraps Amount Measure Ingredient -- Preparation Method
-------- ------------ -------------------------------- 2 cups hot cooked rice
2 tablespoons chopped onion
2 tablespoons chopped anaheim peppers
1 clove garlic -- minced
2 teaspoons vegetable oil
12 ounces peeled medium shrimp
1/2 teaspoon grated lime peel
1/2 teaspoon dried thyme leaves -- crushed
1/8 teaspoon ground black pepper
1/8 teaspoon ground cinnamon
1 1/2 cups halved seedless grapes
2 teaspoons fresh lime juice
1/8 teaspoon bottled hot pepper seasoning
1/2 cup mango chutney
salt
4 large flour tortillas
ten-inch diameter 1) Cook rice according to package directions. 2) Saute onion, peppers and garlic in oil until the onion is tender. Add
shrimp, lime peel, thyme, pepper and cinnamon; saute until shrimp is
barely cooked. Add grapes, lime juice and hot pepper seasoning; mix well
and remove from heat. Mix rice and chutney; season to taste with salt. 3) Tightly wrap tortillas in heavy foil; heat at 350 degrees for 5 to 10
minutes. Spread tortillas on a clean dry surface. Portion -1/4 of the
shrimp mixture and -1/2 cup of the rice mixture on -1/2 of each tortilla.
Fold sides in and roll into a square bundle. Nutrition facts per serving: 500 calories, 21.7 grams protein, 7.6 grams
fat (14 percent calories from fat), 86 grams carbohydrate, 121 milligrams
cholesterol, 3.5 grams fiber, 551.7 milligrams sodium. Recipe featured in "That's a wrap: Versatile sandwiches are ready to go,"
wire service 09/03/97. Ann Burger is the food editor for The Post and
Courier, Charleston. Posted to FareShare by Pat Hanneman, kitpath@earthlink.net on Apr 21, 1999 - - - - - - - - - - - - - - - - - -
* Exported from MasterCook * Wrap: Grilled Chicken Caesar Wrap - Harry Schwartz Recipe By : "Healthy Wraps" by Chef Harry for Great Day
Serving Size : 1 Preparation Time :0:00
Categories : Volume 2-4, Apr.'99 Sandwiches/Wraps
Chicken Main Dishes
Healthwise Wraps Amount Measure Ingredient -- Preparation Method
-------- ------------ -------------------------------- 1 teaspoon minced garlic -- or to taste
1 teaspoon olive oil
1 tablespoon lemon juice
2 tablespoons plain nonfat yogurt
1/2 teaspoon anchovy paste optional
1 dash worcestershire sauce
salt and pepper -- to taste
1 soft flatbread -- of choice
1 cup shredded romaine lettuce
2 ounces skinless boneless chicken breast -- grilled
cooled and thinly sliced Mix together first 7 ingredients until blended. Spread over bread one
wide of bread. Sprinkle lettuce over the bread and arrange the chicken in
a row at one end. Roll up like a jelly roll with chicken ending up in the
middle. Wrap in plastic wrap and refrigerate until serving. Slice at the
diagonal. Serves 1. EACH with nonfat flour tortilla and no anchovy paste:
197 cals, 6g fat (26% cff) -est. mc. Harry Schwartz, Malibu, CA, Host of Chef Harry and Friends (1998 PBS),
founder of Back Bay Gourmet, and guest Chef on NBC, Lifetime, and other tv
shows, including Great Day America. He freelance writes for magazines,
including Vegetarian Times. Books: Easygoing Entertaining; Chef Harry;
Friends: Sharing the Joys of the Table; Chef Harry; Friends: Quick,
Healthy, Gourmet! http://www.chefharry.com/ Wraps: Soft Flatbread: a flour tortilla, lavash, chapati, rice paper,
crepes, pita or other flat bread http://www.greatdayamerica.com/index.html
Posted to FareShare by Pat Hanneman, kitpath@earthlink.net on Apr 21, 1999 - - - - - - - - - - - - - - - - - - Nutr. Assoc. : 0 2806 1280 25064 0 0 0 0 0 0 0
* Exported from MasterCook * Wrap: Humus Wrap - Harry Schwartz Recipe By : "Healthy Wraps" by Chef Harry for Great Day
Serving Size : 1 Preparation Time :0:00
Categories : Vegetarian Volume 2-4, Apr.'99
Sandwiches/Wraps Main Dishes
Healthwise Wraps Amount Measure Ingredient -- Preparation Method
-------- ------------ -------------------------------- 3/4 cup lowfat citrusy chickpea humus
1 ounce baby greens -- or more
1/3 cucumber -- sliced thinly
1 soft flatbread -- of choice Spread humus in an even layer over 1 side of wrap. Spread greens over
humus. Place cucumber at one end and roll up like a jelly roll with
scallion ending up in the middle. Wrap in plastic wrap and refrigerate
until serving. Slice at the diagonal. Serves 1. EACH 424 cals, 9g fat,18% cff with nonfat flour tortilla. -mc est. NOTE from Pat - Local restaurants serve a similar wrap that is essentially
a tomato and cucumber sandwich. The humus makes it addictive as does the
flavored tortilla, also made locally: flour tortillas red with tomato,
orange with carrot, or green with spinach or artichoke. Variation: Wrap spread with citrusy humus from chickpeas, layered with
lettuce, tomato, and cucumber wrapped in a warm tortilla and served with a
fresh salsa of tomatoes, jalapeno peppers, garlic, onions, cilantro, salt
and pepper: salsa ranchera. Harry Schwartz, Malibu, CA, Host of Chef Harry and Friends (1998 PBS),
founder of Back Bay Gourmet, and guest Chef on NBC, Lifetime, and other tv
shows, including Great Day America. He freelance writes for magazines,
including Vegetarian Times. Books: Easygoing Entertaining; Chef Harry;
Friends: Sharing the Joys of the Table; Chef Harry; Friends: Quick,
Healthy, Gourmet! http://www.chefharry.com/ Wraps: Soft Flatbread: a flour tortilla, lavash, chapati, rice paper,
crepes, pita or other flat bread http://www.greatdayamerica.com/index.html Posted to FareShare by Pat Hanneman, kitpath@earthlink.net on Apr 21, 1999 - - - - - - - - - - - - - - - - - -
* Exported from MasterCook * Wrap: Italian Spinach, Mushroom And Mozzarella Wraps Recipe By : Mushroom Council
Serving Size : 2 Preparation Time :0:00
Categories : Vegetables Volume 2-4, Apr.'99
Sandwiches/Wraps Main Dishes
Wraps Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil
8 ounces sliced fresh mushrooms
1 teaspoon minced garlic
2 large flour tortillas
ten-inch diameter
1/2 pound fresh spinach
OR arugula -- trimmed and stemmed
1 plum tomato -- diced
2 ounces shredded part-skim mozzarella cheese 1) Preheat oven to 350 degrees. In a large skillet over medium-high heat,
heat oil. Add mushrooms and garlic; cook and stir about 5 minutes or
until the mushroom liquid has evaporated. 2) Heat oven to 250 degrees. Wrap tortillas in foil. Bake about 10
minutes or until heated through. Alternatively, wrap tortillas in damp
paper towels and microwave on high 30 to 60 seconds. 3) On each tortilla, arrange layers of spinach, tomato, mozzarella and
cooked mushrooms. Roll up and place seam-side down in lightly oiled
baking dish. Bake uncovered 10 minutes until hot and cheese is melted.
Cut each tortilla crosswise into quarters. Serve hot or at room temperature. Nutrition facts per serving: 370 calories, 17 grams protein, 16 grams fat,
42 grams carbohydrates, 16 milligrams cholesterol, 482 milligrams sodium,
39 percent calories from fat. Recipe featured in "That's a wrap: Versatile sandwiches are ready to go,"
wire service 09/03/97. Ann Burger is the food editor for The Post and
Courier, Charleston. Posted to FareShare by Pat Hanneman, kitpath@earthlink.net on Apr 21, 1999 - - - - - - - - - - - - - - - - - - | 
