Mediterranean Wrap Sandwich Recipes
MEDITERRANEAN WRAP
This wrap is stuffed with chicken tenders and couscous with a hit of lemon and a healthy dose of fresh herbs. Save any leftovers to wrap up for an easy lunch. Serve with: Mixed green salad and a glass of crisp white wine.
Provided by EatingWell Test Kitchen
Categories Healthy Chicken Sandwich Recipes
Time 40m
Number Of Ingredients 13
Steps:
- Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
- Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
- Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
- Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
- To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.
Nutrition Facts : Calories 509.5 calories, Carbohydrate 54.9 g, Cholesterol 62.7 mg, Fat 17.9 g, Fiber 5.7 g, Protein 32.3 g, SaturatedFat 3.3 g, Sodium 725.6 mg, Sugar 4.5 g
MEDITERRANEAN WRAP SANDWICH
Honey smoked turkey gets a complementary crunch from red peppers and thin strips of cucumber in this zesty Mediterranean Wrap Sandwich.
Provided by My Food and Family
Categories Lunch
Time 10m
Yield Makes 4 servings.
Number Of Ingredients 7
Steps:
- Mix mayonnaise and seasonings; spread onto tortillas.
- Top with turkey, peppers and cucumbers; roll up.
Nutrition Facts : Calories 190, Fat 9 g, SaturatedFat 2 g, TransFat 0 g, Cholesterol 15 mg, Sodium 630 mg, Carbohydrate 0 g, Fiber 1 g, Sugar 0 g, Protein 6 g
MEDITERRANEAN VEGGIE SANDWICH (COPYCAT PANERA RECIPE)
A simple 10 minute recipe for your favorite Panera Mediterranean Veggie Sandwich that you can make at home! Layered with hummus and all your favorite veggies! So easy, and satisfying!
Provided by Alison Corey
Categories sandwich
Time 10m
Number Of Ingredients 8
Steps:
- Thinly slice your tomato, cucumber, red onion, and roasted red pepper. Set aside.
- Spread the hummus on one slice of bread. Sprinkle with tofu feta. Top with sliced red onion, roasted red pepper, cucumber, and tomato. Top with arugula.
- Place the top piece of whole wheat bread on top of the arugula. Cut in half, and enjoy!
Nutrition Facts : Calories 335 kcal, Carbohydrate 49 g, Protein 18 g, Fat 10 g, SaturatedFat 2 g, Sodium 724 mg, Fiber 11 g, Sugar 11 g, ServingSize 1 serving
MEDITERRANEAN SANDWICH
Provided by Food Network
Number Of Ingredients 0
Steps:
- Split a large round loaf of Italian bread, pull out some of the insides and fill the bottom with drained canned tuna, grilled vegetables and marinated artichoke hearts. Drizzle some of the artichoke marinade over the cut side of the bread top. Assemble sandwich and cut in wedges.
MEDITERRANEAN WRAP
A great wrap for lunch or dinner. Can be made with all sorts of leftovers, like home made pesto, grilled chicken or that avocado that's going to go bad soon.
Provided by RT25
Categories Main Dish Recipes Sandwich Recipes Wraps and Roll-Ups
Time 35m
Yield 4
Number Of Ingredients 11
Steps:
- Place the onion, zucchini, eggplant, mushrooms, and bell pepper into a large container with a tight fitting lid. Drizzle the olive oil over the vegetables and season with salt and pepper. Close the lid and shake to coat.
- Heat a grill pan or skillet over medium heat. Place the seasoned vegetables on the preheated pan, stir and cook until tender, about 10 minutes.
- Spread each tortilla with 1 tablespoon goat cheese and 1 tablespoon pesto. Divide the sliced avocado among the tortillas and top with the mixed veggies. Fold in the bottom of each tortilla and roll each up into a snug wrap.
Nutrition Facts : Calories 435.9 calories, Carbohydrate 48.4 g, Cholesterol 16.2 mg, Fat 26.3 g, Fiber 14.2 g, Protein 14.6 g, SaturatedFat 7 g, Sodium 433.3 mg, Sugar 7.7 g
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- Heat 1 teaspoon oil in a medium nonstick skillet over medium high heat. Add spinach and cook until wilted, 4-5 minutes. Season to taste with salt and black pepper. Remove spinach and set aside.
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