HEALTHY WRAP and SANDWICH RECIPES from fitnessmagazine.com

Southwestern Beef & Bean Burger Wraps

12 ounces  93%-lean ground beef

1 cup  refried beans

1/2 cup  chopped fresh cilantro

1 tablespoon  chopped pickled jalapenos

1   avocado, peeled and pitted

1/2 cup  prepared salsa

1/8 teaspoon  garlic powder

4   whole-wheat tortillas, warmed (see Tip)

2 cups  shredded romaine lettuce

1/2 cup  shredded pepper Jack cheese

1   lime, cut into 4 wedges

DIRECTIONS

1. Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.

2. Gently combine ground beef, beans, cilantro and jalapenos in a medium bowl (do not overmix). Shape into four 5-by-2-inch oblong patties and place on the prepared pan.

3. Broil the patties until an instant-read thermometer inserted into the center reads 165 degrees F , 12 to 14 minutes.

4. Meanwhile, mash together avocado, salsa and garlic powder in a small bowl.

5. Place tortillas on a clean work surface. Spread each with the guacamole, then sprinkle with lettuce and cheese. Top each with a burger and roll into a wrap. Serve immediately, with lime wedges.

Tip:
To warm tortillas: Wrap in foil; bake at 300 degrees F until steaming, about 5 minutes. Or wrap in barely damp paper towels and microwave on High for 30 to 45 seconds.

NUTRITION FACTS

Calories 394, Total Fat 17 g, Saturated Fat 6 g, Monounsaturated Fat 7 g, Cholesterol 67 mg, Sodium 634 mg, Carbohydrate 40 g, Fiber 10 g, Protein 28 g

Southwestern Cheese Panini

4 ounces  shredded sharp Cheddar cheese

1 cup  shredded zucchini

1/2 cup  shredded carrot

1/4 cup  finely chopped red onion

1/4 cup  prepared salsa

1 tablespoon  chopped pickled jalapeno pepper, (optional)

8 slices  whole-wheat bread

2 teaspoons  canola oil

DIRECTIONS

1. Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.

2. Combine Cheddar, zucchini, carrot, onion, salsa and jalapeno (if using) in a medium bowl. Divide among 4 slices of bread and top with the remaining bread.

3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

NUTRITION FACTS

Calories 331, Total Fat 14 g, Saturated Fat 5 g, Monounsaturated Fat 2 g, Cholesterol 30 mg, Sodium 523 mg, Carbohydrate 37 g, Fiber 5 g, Protein 16 g

Five-Spice Turkey & Lettuce Wraps

1/2 cup  water

1/2 cup  instant brown rice

2 teaspoons  sesame oil

1 pound  93%-lean ground turkey

1 tablespoon  minced fresh ginger

1   large red bell pepper, finely diced

1 8-ounce can  water chestnuts, rinsed and chopped

1/2 cup  reduced-sodium chicken broth

2 tablespoons  hoisin sauce, (see Note)

1 teaspoon  five-spice powder, (see Note)

1/2 teaspoon  salt

2 heads  Boston lettuce, leaves separated

1/2 cup  chopped fresh herbs, such as cilantro, basil, mint and/or chives

1   large carrot, shredded

DIRECTIONS

1. Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat.

2. Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey andginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute.

3. To serve, spoon portions of the turkey mixture into lettuce leaves, top with herbs and carrot and roll into wraps.

Tips:
Notes: Hoisin sauce is a spicy, sweet sauce made from soybeans, chiles, garlic and spices. It will keep in the refrigerator for at least a year.

Often a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns, five-spice powder was originally considered a cure-all miracle blend encompassing the five elements (sour, bitter, sweet, pungent, salty). Look for it in the supermarket spice section.

MAKE AHEAD TIP: Prepare the filling (through Step 2), cover and refrigerate for up to 1 day. Serve cold or reheat in the microwave.

NUTRITION FACTS

Calories 285, Total Fat 11 g, Saturated Fat 3 g, Monounsaturated Fat 1 g, Cholesterol 66 mg, Sodium 543 mg, Carbohydrate 24 g, Fiber 5 g, Protein 26 g

Egg & Salmon Sandwich

1/2 teaspoon  extra-virgin olive oil

1 tablespoon  finely chopped red onion

2   large egg whites, beaten

Pinch of  salt

1/2 teaspoon  capers, rinsed and chopped (optional)

1 ounce  smoked salmon

1 slice  tomato

1   whole-wheat English muffin, split and toasted

DIRECTIONS

1. Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.

2. To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.

NUTRITION FACTS

Calories 214, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Cholesterol 7 mg, Sodium 670 mg, Carbohydrate 25 g, Fiber 3 g, Protein 19 g