Veggie Turkey Wraps

Wraps can be a great quick and healthy lunch or dinner. You just have to check the nutrition facts on your tortillas and dressings. There are tons of options out there and with a little effort you can find ones that are much healthier options for you! This wrap is also a great way to get more veggies in your diet and use up some of that amazing produce that is starting to be ready in your garden! And the best part about this meal, it comes together in 10 minutes or less and you have a delicious and filling meal.

Veggie Turkey Wraps
6 servings

1/2 green bell pepper cut into strips
1/2 red bell pepper cut into strips
1 medium zucchini or summer squash cut into 1/4 inch thick slices
1 small red onion cut into thin strips
1 tomato diced
3 10-inch spinach or whole grain tortillas
3 T salad dressing of choice
6 ounces thinly sliced cooked turkey breast
2 ounces reduced fat Monterrey Jack or Pepper Jack cheese grated
1/4 cup fresh cilantro

Spread dressing on one side of each tortilla. Divide turkey among tortillas and top with cheese. Spread veggies over cheese just below center of tortilla. Top with cilantro. Fold bottom third of each tortilla partially over veggies. Fold in sides of tortilla and roll up. Cut in half.

For another yummy variation you could also saute your veggies in a frying pan or cook them in a grill basket over your grill to add some amazing flavor!

Adapted from Live Better America

Asparagus...What You May Not Know

Asparagus is in season right now!  I did not like those green spears when I was a child.  There was a horse pasture across the road and there was asparagus that grew right outside of the fence on the side of the road. My mom would go over and pick it and I dreaded dinner when she did because we were always required to have at least one spear.  I hated chocking those things down!  Now that I am older though I have grown to love those tasty spears. After you read about how great they are, hopefully you will look differently at them next time you see them in the store and will give them a shot!

There are many ways that you can cook asparagus and all sorts of recipes you can put them in.  My favorites are to toss the spears with a little olive oil, sprinkle with a little salt and pepper and then roast them in the office for about 10-15 minutes.  I like to leave them tender crisp and then we use our fingers and pick them up like they are french fries!  I often make them alongside a panini or burger in place of fries.  Another way I use them a lot lately is to cut them into 2 inch pieces and dump them in my pasta or stir fry along with all the other veggies.

Nutrition Highlights

• Asparagus is a rich source of folic acid, containing about 30 percent Daily Value for ½ cup (about 6 spears or 85 grams) cooked.
• It’s also a good source of vitamin A for healthy vision, and vitamin K, which assists in blood clotting.
• Six spears of asparagus contain about 20 calories and 1.5 grams of fiber.

Varieties

• Asparagus comes in two varieties: green and purple. White asparagus is actually the same variety as green, except that it’s grown without sunlight, which means it can’t produce chlorophyll.

When is Asparagus in Season?

• Because it grows so quickly, asparagus is usually one of the first springtime harvests, though it can grow almost year-round in warmer climates, like California's.

How to Choose Asparagus

• Select stalks that are firm and fresh with tightly closed tips.
• For even cooking time, choose stalks with a uniform diameter.
• The larger the diameter of the spears, the more tender they will be – though they may require peeling.

How to Store Asparagus

• Do not wash asparagus before storing. It will stay fresher longer if you wait until you’re ready to use it to wash it.
• Wrap stalks in a moist paper towel, position upright (cut-side down) in a water-tight container, then and add 1 to 2 inches of water. Cover with a loose plastic bag.
• Stored properly, fresh asparagus will keep 3 to 4 days.

Prepping Asparagus

• Remove the tough ends by cutting with a knife or snapping by hand; spears will naturally break where color fades to white.
• To remove sand and dirt, submerge spears in a bowl of warm water and rinse well.
• Most asparagus does not need to be peeled, but thick spears with tough skin may be the exception. Use a vegetable peeler to get to the more tender stalk underneath. Take care not to peel the tips.

How to Cook with Asparagus

• Boiling: Trim ends and boil in salted water for 5 to 8 minutes. Take care not to overcook. Stalks should be crisp and tender.
• Steaming: Steam asparagus upright using an asparagus steamer for 2 to 6 minutes, or cut into stalks into 3-inch diagonal pieces and place in a steaming basket for 2 to 8 minutes. Asparagus can also be steamed using a double boiler or percolator: tie spears together, stand upright with the tips 1 to 2 inches above boiling water and cook covered for 5 to 8 minutes.
• Sautéing: Cut pieces diagonally into 2-inch pieces, place in a skillet with olive oil over medium heat and stir constantly for 3 to 5 minutes.
• Roasting: Pat stalks dry and place on a rimmed baking sheet. Drizzle with olive oil and roll each stalk to evenly coat. Sprinkle with sea salt and place in an oven at 375 degrees for 5 to 8 minutes.
• Grilling: Prepare stalks in the same manner as roasting (see above), transfer from baking sheet to grill, positioning stalks perpendicular to grill grates, and flip every few minutes for even grilling. Asparagus is done when slightly browned and still crisp.
• Microwaving: Place asparagus in a microwave-safe dish with 1/4 cup water. Cover and cook on high for 5 to 7 minutes, stirring every 2 to 3 minutes.

Source: Live Better America

Healthified Tomato Basil Primavera

I haven't tried this recipe out yet but saw it this morning and decided it is on the menu for tonight!  I happen to have lots of veggies in my fridge that need to be used up and love the ingredient list because it isn't anything that I don't normally keep stocked in my kitchen or pantry.  This recipe still gives you a creamy flavorful pasta but doesn't have all of the fat and calories!  And it is loaded with veggies to add tons of texture and flavor.  If you don't have all of the veggies suggested, that's ok!  Add in broccoli or cauliflower, any color of bell pepper, use whatever kind of veggies your family likes.  That is the great thing about cooking, you can customize things to what you and your family enjoy!  Give it a try, I am positive you will be glad you did!

 

Healthified Tomato Basil Primavera

 Prep Time: 15 minutes

 Total Time: 35 minutes

 Servings: 6

8 ounces dried whole wheat or whole grain penne or mostaccioli

2 cups Green Giant® frozen sugar snap peas

1 cup assorted fresh vegetables (such as fresh red sweet pepper strips, 2-inch-long pieces trimmed fresh asparagus, and/or quartered-lengthwise packaged peeled baby carrots)

1 cup sliced zucchini or summer squash

1 cup halved cherry tomatoes

1/2 cup Progresso® reduced-sodium chicken broth

3 tablespoons Gold Medal® all-purpose flour

1/4 teaspoon salt

1 1/4 cups low-fat milk

1/4 reduced-sodium chicken broth

3/4 cup finely shredded Parmesan or Asiago cheese (3 ounces)

1/2 cup lightly packed fresh basil, coarsely chopped

4 teaspoons snipped fresh thyme or oregano

1/3 cup sliced green onions (optional) 

 

 

In a 4-quart Dutch oven, cook pasta according to package directions; add the sugar snap peas and the 1 cup assorted vegetables for the last 2 minutes of cooking. Drain well. Return to hot Dutch oven. Add zucchini and cherry tomatoes.
 
In a medium saucepan, whisk together chicken broth, flour, and salt until smooth. Stir in milk and sherry. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more. Remove from heat; stir in cheese, basil, and thyme.

Add herb sauce to pasta mixture; toss gently to coat. Divide among six serving plates. If desired, sprinkle with green onions.

Source: Live Better America