By Charlene Smith
Pine Bluffs Post staff 

Lights, camera, action! It’s a wrap!


It seems everything can be dressed up in its’ Sunday best to be served on Super Bowl Sunday, for Oscar night or even to that special someone in their lunch pail. The sandwich is not to be left out. And in this season of watching not only the two best football teams compete and the best actors vie for gold, we tend to also watch the calories that nominate themselves for consumption.

If you have put any effort into healthy eating, you already know some completely innocent looking foods can turn villainous when it comes to low calorie casting. Wheat breads contain high amounts of gluten which turns into sugar, which turns into the unwanted understudy of fat. Some condiments have high levels of sodium and sugar in them leading the plot to more un-burnable surplus of fat.

Wraps have won numerous awards for low calorie quick meal foods. And they can be all of that if you cast the right ingredients. Here are three wraps that are easy to make, stay well until lunchtime at work, and even look great sliced up and dressed for the parties you might host in the coming weeks. After all, there’s always a party goer that would like to leave with less than she came with.

Turkey Wraps (The colors are a hit for any audience, and the 430 calories claims standing ovations.)

1 (8 ounce) package cream cheese with chives

2 tablespoons Dijon mustard

6 (8 inch) sun dried tomato tortillas

1 1/2 cups finely shredded iceberg lettuce

12 slices thinly sliced deli turkey

3/4 cup shredded Swiss cheese

1 large tomato, seeded and diced

1 large avocado, sliced

6 slices bacon, cooked and crumbled

Mix together the cream cheese and Dijon mustard until smooth. Spread each tortilla with about 2 tablespoons of the cream cheese mixture, spreading to within 1/4 inch of the edge of the tortillas.

Arrange about 1/4 cup of shredded lettuce on each tortilla, and press the lettuce down into the cream cheese mixture. Place 2 turkey slices per tortilla over the lettuce, and sprinkle with 2 tablespoons of shredded Swiss cheese. Top each tortilla evenly with tomato, avocado slices, and crumbled bacon.

Roll each tortilla up tightly, and cut in half across the middle with a slightly diagonal cut.

Skinny Kitchen’s Cheeseburger Wrap Recipe (from

1 pound ground beef (I used 93/7 organic grass fed beef)

1 tablespoon Worcestershire sauce

1 tablespoon ketchup

1 tablespoon grated parmesan

1 teaspoon dried onion flakes

1/8 teaspoon pepper

1/8 teaspoon salt

5 100 calorie wraps (I use Flatout Wraps)

5 slices sharp American cheese (I use Land o Lakes)

2 Roma tomatoes, sliced

1 cup of romaine lettuce

Additional ketchup (optional)

Mustard (optional)

In a medium to large skillet coated with cooking spray cook the beef on medium till almost cooked through but still a little pink (about 7-10 minutes). Break beef up as it cooks.

Add Worcestershire, ketchup, grated parmesan, dried onion flakes, salt, and pepper to the beef. Mix together until thoroughly combined.

Continue cooking until beef is cooked all the way through and is no longer pink.

Turn on indoor grill to 350 or you can also use a grill plan.

In the center of the wrap place a slice of cheese and 1/2 cup of the beef mixture. Add tomato and lettuce. Then if you are using, and I highly recommend you do, add some ketchup and mustard.

Roll the wrap and place seam side down on grill. Once there are nice grill marks turn over. Grill for another 2-3 minutes then remove.

Repeat steps 4 and 5 for the rest of the wraps. Each wrap has 329 calories, 15 fat grams, 21 carbs and 32 grams of protein.

For the younger lunch pail owners, try a whole wheat tortilla, low fat peanut butter, half a banana, ¼ cup granola and some pineapple spread. Spread the peanut butter on the tortilla, then the pineapple, top with slices of the banana and sprinkle with granola, roll up and slice diagonally. This packs a low fat, high fiber and protein punch to help the little ones make it through recess with a lift. For a sweet hit, drizzle some honey on top of the bananas.


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