What's for Lunch? Whole Wheat Tortilla Roll Ups!

Although we might not like having to watch our pennies a bit more in these challenging economic times, there are some good things we can derive from it.

Many people eat lunch out during the workweek; often it consists of fatty, salty, greasy and just plain unhealthy fast food.

As a result of the economy, many folks are being forced to brown bag it. Smile -- it's a good thing! You can have complete control over your portion, fat and calorie content and you have the ability to pack something--get ready--nutritious!

One of my all time favorite brown bag lunch items is tortilla roll ups. There are a million variations, but here is one to get you started:

Turkey Tortilla Roll Ups

8" Whole wheat tortillas
Lowfat or fat-free ranch salad dressing
Your favorite jarred salsa
Thin sliced deli turkey breast
Baby spinich leaves
Shredded reduced fat monterey jack cheese

To assemble, spread the tortilla with ranch dressing. If you prefer, you can use Greek yogurt or low-fat sour cream. Spread a teaspoon of salsa over the ranch dressing. Place a thin layer of turkey, followed by the spinach leaves and then sprinkle on a tablespoon of the cheese.  Roll up tightly, then roll up again in foil or plastic wrap. Refrigerate until lunch.

For variety, try using fresh avocado, sliced sweet red onion, crumbled feta cheese, sliced black olives, fresh basil and oregano, leftover chicken breast or sprouts.

Get the picture? Experiment and come up with a taste that suits you. Just be sure to use low-fat, healthy ingredients and use a light hand when applying the condiments, meat and cheese.

Nutritional Values

Calories:267 (24% from fat)
Fat:7g (sat 3.6g,mono 2.4g,poly 0.6g)
Protein:20.8g
Carbohydrate:28.6g
Fiber:1.4g
Cholesterol:51mg
Iron:0.8mg
Sodium:512mg
Calcium:56mg
 
These roll ups also make a great quick and light dinner when combined with a bowl of steaming fresh vegetable soup. Gosh, that sounds like dinner tonight!!