As far as I’m concerned, sandwiches and wraps are the ultimate healthy “fast food.” Many take only minutes to throw together yet provide tons of nutrition to get you through the day. Some are a bit more time-consuming, but keeping low-fat tortillas, lean deli meats, and fresh produce on hand provides foolproof options for those days and nights that you just plain don’t feel like cooking and don’t want to rely on the drive-thru.
What Goes Into the Perfect Sandwiches and Wraps?
The Tortillas
There are tons of burrito-size tortillas to choose from. Some are white, others are whole wheat; some are flavored with sun-dried tomatoes or spinach; others are low-fat, while some are even high in fiber. Always read the packages before purchasing your tortillas. One of my favorite brands is a whole wheat low-carb variety with about 220 calories, while another of my favorites is white but high in fiber; it has only 90 calories but 3 grams of fat. Your selection really depends on your preference. I like the latter a lot, because in addition to it having only 90 calories, I like the fact that I can eat a little less broccoli and still get the fiber my body needs. The 3 grams of fat, which come from extra virgin olive oil, really don’t bother me. In this book, I’ve selected a tortilla that is more middle-of-the-road, so no matter which one you choose (as long as it’s relatively low in fat), the nutritional information will be comparably similar.
Veggies
When making wraps, it’s best to remember to cut any veggies finely. By doing so, your wrap will be easier to roll, and you’ll lessen the chances that the tortilla will tear in the process.
Cheese
Although most available light cheese singles found in grocery stores are ¾-ounce each, I’ve found that most fast food restaurants use ½-ounce cheese slices on their burgers and sandwiches. If you can’t find ½-ounce slices, simply purchase ¾-ounce slices and then put only two-thirds of the slice on your sandwich or wrap.