Sandwich Fillings

     Our family took a little trip to Moab and I wanted to fix something a little different for the lunch sandwiches (PB&J is great - just not every day).  I checked out everydayhealth.com and came up with these 2 ideas which everyone seemed to enjoy.

Champion Chicken Pockets

Total Time: 15 mins

Ingredients
1/4 cup(s) yogurt, low-fat plain
1/4 cup(s) dressing, reduced-fat ranch
1 1/2 cup(s) chicken, breast (cooked), chopped
1/2 cup(s) broccoli, chopped
1/4 cup(s) carrot(s), shredded
1/4 cup(s) nuts, or walnuts (optional)
2 large pita, 100% whole-wheat, halved crosswise

Preparation

1. In a small bowl stir together yogurt and ranch salad dressing.

2. In a medium bowl combine chicken, broccoli, carrot, and, if desired, nuts. Pour yogurt mixture over chicken; toss to coat. Spoon chicken mixture into pita halves.

 

Makes 4 servings.

Nutritional Info (Per serving):

Calories: 231, Saturated Fat: 1g, Sodium: 392mg, Dietary Fiber: 3g, Total Fat: 8g, Carbs: 21g, Cholesterol: 53mg, Protein: 20g

Exchanges: Vegetable: 0.5, Starch: 1, Lean Meat: 2, Fat: 0.5

Carb Choices: 1.5

  

Artichoke-Feta Tortilla Wraps

This is supposed to be served hot as an appetizer which I think would be great (like the warm artichoke dip) but I haven't tried it that way yet.  We thought it was good cold. We just didn't use the tortillas and mixed the dressing right in. My husband is not a big pesto fan so I only did half the pesto which was plenty.

Prep Time: 15 mins

Cook Time: 15 mins

Total Time: 30 mins

Ingredients

• 1 can(s) artichoke hearts, drained and finely chopped
• 1/2 cup(s) cream cheese, reduced-fat
• 3 scallion(s) (green onions)
• 1/3 cup(s) cheese, Parmesan  
• 1/4 cup(s) cheese, feta, crumbled
• 3 tablespoon pesto, reduced-fat
• 8 tortilla(s), spinach, or tomato or flour tortilla
• 7 ounce(s) pepper(s), red sweet, roasted, drained and cut into strips
• 8 ounce(s) yogurt, fat-free plain
• 1 tablespoon chives
  

  Preparation

  Artichoke-Feta Tortilla Wraps:
  1. Coat a 3-quart rectangular baking dish with cooking spray; set aside. For filling, in a large bowl stir together the artichoke hearts, cream cheese, green onions, Parmesan cheese, feta cheese, and pesto.
  
  2. Place about 1/4 cup filling onto each tortilla. Top with red pepper strips; roll up. Arrange tortilla rolls in the prepared baking dish. If desired, lightly coat tortilla rolls with additional cooking spray. Bake, uncovered, in a 350° oven about 15 minutes or until heated through.
  
  3. Cut each tortilla roll into thirds and arrange on a serving platter. Serve with Yogurt-Chive Sauce.
  Yogurt-Chive Sauce:
  In a small bowl stir together one 8-ounce carton plain fat-free yogurt and 1 tablespoon snipped fresh chives.
  

  Servings
  Contains Wheat/Gluten Contains Dairy Vegetarian Diabetes-Friendly

  Nutritional Info (Per serving):

  Calories: 75, Saturated Fat: 2g, Sodium: 177mg, Dietary Fiber: 1g, Total Fat: 4g, Carbs: 8g, Cholesterol: 8mg, Protein: 3g

  Exchanges: Vegetable: 0.5, Starch: 0.5, Fat: 0.5

  Carb Choices: 0.5

  
  

 

 

Avocado Corn Salsa

        

This is a recipe from Aunt Janice.  It needs to be made at least the day before (except the avocado) to let all the flavors blend.  I took it to a neighborhood party last week and it is yummy. I know my kids all love it and Alyssa uses as a salad topper. I tried it out and that is another great way to use it.  I was eating it with lime-flavored tortilla chips and was thinking that a little fresh lime and cilantro might make it even better.  I might try that next time.  I also have added beans to this recipe because I like to add the protein, it tastes good and makes even more of it.

Avocado- Corn Salsa
5 garlic gloves, minced                                                      
1/4 cup olive oil
3 Tbsp white vinegar
1/4 cup lemon juice
1 tsp. dried oregano
1/2 tsp salt
1/4 tsp pepper
1 pkg. (16 oz.) frozen corn - thawed
1 can black beans
2 cans sliced black olives
1 medium sweet red pepper, chopped
1 small onion, chopped small
 4 avocados, chopped into cubes

Mix garlic, oil, vinegar, lemon juice, oregano, salt and pepper and mix well.  Combine corn, beans, olives, red pepper and onion. Pour dressing over corn mixture and refrigerate overnight.  Just before serving add the avocados.  Serve with tortilla chips.