Tired of bringing the same sandwich for lunch each day? Unusual ingredients can make scrumptious sandwiches or wraps. Aim for a 400- to 600-calorie lunch to help sustain you through the day.
A healthy, filling lunch should include servings of whole grains, fruits and veggies, calcium and lean protein. To achieve this:
1. Choose your bread/wrap, preferably whole- or multi-grain with around 100 calories and 3-plus grams fiber per 1 slice-equivalent.
2. Layer in lots of color with veggies and fruits: dark salad greens, grated carrots, fresh or sun-dried tomatoes, sprouts, cucumbers, squash, corn, apples, pineapple, peppers, mushrooms, mangoes, raisins and cranberries.
3. Add very thinly sliced deli cheeses or grated cheeses. Feta, blue or Parmesan cheeses offer lots of flavor in small amounts.
4. Vary your protein filling. Opt for lean meats and fish, eggs, beans or hummus.
4. Experiment with condiments to add flavor variety: mustards, vinaigrettes, fruit chutneys and preserves, salsas, horseradish and pesto.
Here's a quick chicken wrap using rotisserie chicken (or your own seasoned and cooked chicken) to get your creative juices flowing to jazz up your lunch!
What you need:
» 4 cups chopped rotisserie chicken
» 1 mango, finely chopped
» 6 tablespoons mayonnaise, divided
» 2 tablespoons fresh lime juice
» Salt and pepper to taste
» 1 large avocado (or 2 small), mashed
» 2 cups shredded romaine
» 1 large tomato, diced
» 4 slices cooked bacon, crumbled
» 8 small (8-inch) or 4 large (10- to 12-inch) tortillas/wraps, your choice of flavor
What you do:
1. Mix chicken with mango, 3 tablespoons mayonnaise and lime juice. Set aside.
2. In another bowl, mix mashed avocado with 3 tablespoons mayonnaise; salt and pepper to taste.
3. Layer 1/8 of all ingredients on top of tortilla in this order: avocado mixture, romaine, tomato, crumbled bacon, chicken mixture. Roll up.
BONUS: Anything can get old after a while, so we couldn't leave you with just one substitute for the same boring sandwich (or wrap).
Waldorf Chicken Wrap
What you need:
» 4 cups shredded rotisserie chicken
» 2 tablespoons Greek yogurt (nonfat or 2%)
» 1 tablespoon mayonnaise
» 2 tablespoons fresh lemon juice
» 1 tablespoon orange juice
» Freshly grated black pepper (optional)
» 1 medium Gala apple, diced
» 1/4 cup dried cranberries
» 1-2 tablespoons chopped green onions
» 2 cups arugula or salad green of choice
» 8 small (8-inch) or 4 large (10- to 12-inch) tortillas/wraps, your choice of flavor
What you do:
1. Combine chicken, yogurt, mayonnaise, lemon juice and orange juice until well mixed. Season with pepper if desired.
2. Add apple, cranberries and onions. Toss to mix.
3. Layer 1/8 of all ingredients on top of tortilla in this order: chicken salad mixture, arugula.
Fajita Chicken Wrap
What you need:
» 2/3 cup low-fat ranch dressing
» 1-2 tablespoons fresh lime juice
» 1 teaspoon lime zest
» 1-2 tablespoons finely chopped chipotle chiles in adobo sauce
» 4 cups chopped rotisserie chicken
» 1 cup frozen corn, cooked and cooled
» 1 small tomato, chopped
» 2 cups thinly sliced romaine
» 1 cup (4 ounces) shredded monterey jack cheese
» 8 small (8-inch) or 4 large (10- to 12-inch) tortillas/wraps, your choice of flavor
What you do:
1. For dressing: Mix ranch, lime juice, lime zest and chiles. Set aside.
2. Combine chicken with corn and tomato. Add dressing. Toss to coat.
3. Layer 1/8 of all ingredients on top of tortilla in this order: chicken mixture, lettuce, cheese.