Mediterranean Tofu Wraps and Lazy Lentils Save Me
October 21, 2011 Leave a comment
First off, THANK YOU for the Skinny Dish love this week! What a joy getting all your positive feedback and watching it top Emeril, Rachael Ray, and Jamie Oliver on Amazon, even if only for a short while!
Speaking of the week, it’s been a food tsunami… food interviews, food talks, food prep, food demonstrations, food shopping, more food planning… so bad that I’m having trouble stepping into my own gourmet kitchen. So, I wanted to share 2 Skinny Dish recipes that have kept me anchored, sane, and nourished this week. Without them and buckets of green tea, I’d have laryngitis, pimples, and an exhausted tank.
Mediterranean Tofu Wrap
Makes 1 wrap
Prep time 5 minutes
This fresh and quickly-prepared wrap is a dance party of healthy flavors. Enjoy this wrap as a quick meal on its own, or with a side salad. Captain Reilly likes this one squashed and heated in a skillet or Panini maker. Hot or cold, you can’t go wrong!
1 Habanero Lime Flour Tortilla or whole grain flour tortilla
1 Tbsp hummus
1 Tbsp Olive Tapenade Spread
2.3 oz (1/3 pkg) Organic Baked Tofu, Savory Flavor, other marinated tofu
Handful baby lettuce or 1 oz (1/2 pkg) Organic Microgreens
2 Tbsp Julienne Cut Sun Dried Tomatoes, or other sliced sun dried tomatoes
4 fresh basil leaves
1 With flour tortilla open on a plate, spread hummus and then olive spread evenly over tortilla.
2 Place 4 tofu strips 2 x 2, flat down, and lengthwise. Then top with baby lettuce, sun dried tomatoes, and basil.
3 Wrap the tortilla and secure with a toothpick or foil wrap.
4 Eat within a few hours so olive spread doesn’t make the tortilla soggy.
Per wrap: 358 calories, 12.5 g total fat, 1.5 g saturated fat, 0 mg cholesterol, 800 mg sodium, 45 g carbohydrates, 6.5 g fiber, 6 g sugar, 17.5 g protein, 41% vitamin A, 31.5% vitamin C, 6.5% calcium, 20.5% iron
Tip: Prepare several wraps ahead of time, wrapped in foil, but omitting the olive spread until ready to eat. Store them in the fridge for up to 3 days.
Makes 2 servings
Prep and cooking time: 6 minutes
Fortify a can of lentil soup with extra veggies, and you’ve got a nutritionist-approved value meal in less than 8 minutes! Serve this dish with a chunk of whole grain bread or a handful of multigrain crackers. Dinner’s served!
2 (14.5-oz) cans Organic Lentil Vegetable Soup
2 cups Organic Foursome frozen vegetables, or other mixed vegetables
2 servings multigrain bread or crackers of choice (optional)
1 In a medium-sized soup pot over medium-high heat, heat soup contents and veggies, covered, until veggies are tender, about 5 minutes.
2 That’s it!
Per serving: 334 calories, 7 g total fat, 1 g saturated fat, 0 mg cholesterol, 1130 mg sodium, 54.5 g carbohydrates, 14.5 g fiber, 4.5 g sugar, 15 g protein, 119.5% vitamin A, 39% vitamin C, 11% calcium, 33% iron
Recipes reprinted w/ permission from Cooking with Trader Joe’s Cookbook – Skinny Dish!, by Jennifer K. Reilly, RD,
(c) 2011, Brown Bag Publishers http://www.cookTJ.com
What are YOUR nutzoid week food go-to’s?