MAKES 5 WRAPS / PREP: 15 MINUTES / TOTAL: 15 MINUTES
Wraps make good alternatives to sandwiches for lunch since many post-op patients cannot tolerate the doughy bread in a sandwich. Plus you can find many wraps that are low in calories and carbohydrates. Most low-calorie wraps (the wrap itself, not including what you put in it) come in at 90 calories or less, which is the equivalent of 1 slice of bread. Try this twist on a Caesar wrap with kale—the dressing helps reduce the sometimes bitter taste of kale. You can always make this a “naked” wrap and do without the outer shell.
3 cups cooked chicken breast—grilled and sliced, canned, or shredded rotisserie chicken
1 cup chopped romaine lettuce
1 cup chopped kale leaves
¾ cup Low-Fat Caesar Dressing (here)
¼ cup shredded Parmesan cheese
3 tablespoons sunflower seeds
5 small 100 percent whole-grain low-carb wraps, such as Tumaro’s low-carb wraps
1 In a large mixing bowl, mix to combine the chicken, romaine, kale, dressing, cheese, and sunflower seeds. If you are concerned the kale is too tough, try mixing it with ¼ cup of dressing 30 minutes prior to mixing it with the other ingredients to help soften the leaves.
2 Place about 1 cup of the salad mixture onto each wrap. Fold the wrap over the top of the salad, close in the sides, and then tightly roll the wrap closed. Use a toothpick to secure the wrap if needed and serve.
Ingredient tip: Packed with vitamin C, iron, and folate, kale is one of the most nutrient-dense greens you can eat. No worries if your family is stuck on eating iceberg lettuce and kale seems like a long way away—take baby steps. Try transitioning from iceberg lettuce to romaine lettuce. Then move on to spinach and eventually try kale. By transitioning slowly to stronger-flavored greens, you won’t taste the difference as much, and before you know it you will be including these power-packed greens on a daily basis.
Per Serving (1 wrap): Calories: 332 Total fat: 13g Sodium: 447mg Total carbs: 17g Sugar: 1g Fiber: 9g Protein: 36g