Delicious Wraps & Falafel Recipes
Falafel
Create a lowfat Middle Eastern feast with this tasty sandwich featuring warm falafel patties nestled into pita bread with shredded romaine lettuce, tomatoes and a creamy cucumber-yogurt sauce.
Ingredients
• 1 box falafel mix
• 1 1/4 cup water
• 1 teaspoon olive oil
• 4 pita breads
• 4 leaves romaine lettuce
• 2 small tomatoes
• Accompaniment: Cucumber-Yogurt Sauce
Directions
1. Put falafel mix and water in a medium bowl. Stir until blended. Let stand 10 minutes or until mix absorbs water and becomes thick.
2. Heat oven to 375ºF. Brush a rimmed baking pan with the oil.
3. Roll mixture into 16 balls. Flatten into patties about 1/2 in. thick. Place on prepared baking pan.
4. Bake 15 minutes until bottoms are golden. Turn and bake 10 to 15 minutes until golden and crisp.
5. While falafel bake, cut pita in half, using scissors or a small serrated knife. Stack lettuce leaves, then cut into thin shreds (or younger children can tear lettuce into small pieces). Cut tomatoes into wedges.
Avocado-Bean Wrap
Ingredients
• 2 ripe avocados
• 1 cup fresh or jarred salsa
• 2 teaspoon olive oil
• 1 red bell pepper, chopped
• 2 medium carrots , shredded
• 1/2 teaspoon ground cumin
• 1 can low-sodium black beans, rinsed
• 3/4 cup fresh cilantro, chopped
• 4 whole-wheat wraps
• 1/2 head romaine lettuce, shredded
• Lime wedges, for serving
Directions
1. Cut 1 avocado into 1/2-in. pieces. In a small bowl, mash the remaining avocado with 1/4 cup salsa. Cover and set aside.
2. Heat the oil in large skillet over medium-high heat. Add the pepper and carrots and cook, stirring occasionally, until just tender, 3 to 4 minutes. Stir in the cumin and cook for 1 minute.
3. Add the beans and the remaining 3/4 cup salsa and cook until heated through. Remove from the heat, stir in the cilantro and chopped avocado.
4. Spread mashed avocado-salsa mixture on each wrap. Divide the lettuce and bean mixture among the wraps (about 1 cup each) and roll up. Serve with lime wedges, if desired.
Asian Turkey Wraps
Ingredients
• 1 English seedless (hothouse) cucumber, halved lengthwise and crosswise, cut lengthwise in matchstick-size strips
• cup very thin half-slices red onion
• 1 tablespoon fresh lime juice
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 4 burrito-size 99%-fat-free tortillas
• 4 tablespoon bottled hoisin sauce
• 1 package thinly sliced, fully cooked turkey breast
• 1 bag baby Asian salad
• 1/2 cup packed cilantro
• 1/2 cup mint leaves
Directions
1. Mix cucumber, onion, lime juice, salt and pepper in a medium bowl; set aside.
2. For each wrap: Place a tortilla on work surface. Spread 1 Tbsp hoisin sauce to within 1⁄2 in. of edge. Lay 1⁄4 the turkey breast on bottom 2⁄3. Top with 1⁄4 the salad, cilantro and mint, then 1⁄4 the cucumber mixture.
3. Starting at bottom, roll up tightly. Place seam side down on serving platter.
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