Page 36

Wrap for Dinner on the Go

L

ooking for an easy dinner to take on a road trip or for a picnic in the park? Why not make a wrap?! Wraps are perfect for meals on the go. Here’s why: • They can be eaten right away or wrapped up and saved for later. • No need for a fork and a plate; a wrap can be eaten with just a napkin. • If you are making wraps ahead of time, don’t use too much sauce because it will make the tortilla soggy. • Vegetarian wraps will last for up to 2 days in the fridge. • If you use tinfoil or wax paper around the outside, they can be peeled away as you eat. • They make a healthy dinner with wholewheat tortillas and lots of vegetables. • Everyone can put together their own wraps. It makes the meal prep quicker, and everyone gets exactly what they like. Here are three simple wraps that are quick to put together. Feel free to mix and match ingredients to suit your taste.

Mexican Wrap (Total prep time: 20 minutes)

4. Add in the peppers and the spices and continue to cook for another 5 minThis Mexican wrap is delicious when utes. eaten hot and fresh, like a burrito. It can 5. Open the can of black beans. Drain also be put together in advance and eaten and rinse the beans, then add them to the cold. It has all the flavour it needs in the cooking vegetables and heat for a final 5 mix of vegetables. However, if you are minutes. eating this at home, I recommend serving 6. lice the tomatoes in half. Remove it with a side of salsa and sour cream. the seeds the dice the tomatoes. 7. Wash and chop the cilantro. 2 cups of cooked rice (about 3⁄4 cup dried) 8. Mix the cooked rice into the bean 2 tbsp oil and vegetable mixture. 1 medium-size onion 9. Divide the filling between the torti1 sweet red pepper llas. Add a layer of cheese, tomatoes and 1 sweet green pepper cilantro. Add some hot sauce for anyone 2 tbsp chili powder who likes spicy flavours. Roll the wraps 1⁄2 tsp ground cumin and serve hot or cold. 1⁄2 tsp salt 1⁄4 tsp pepper Mediterranean Wrap 1 can black beans (Prep time: 15 minutes) 3 roma tomatoes This delicious, Greek-inspired wrap is 1 bunch of cilantro perfect in the summer when tomatoes and 1 cup of grated cheese basil are fresh and full of flavour. If you 6–8 flour tortillas want to add more vegetables, then add diced cucumber and lettuce to this wrap. 1. Cook the rice while you prepare the rest of the filling. Feta Sauce: 1⁄2 cup plain yogurt 2. Finely dice the onion and peppers. 3. Heat the oil in a frying pan. Add the 1⁄4 cup finely crumbled feta cheese onions and fry until starting to soften, 2 tsps extra-virgin olive oil about 5 minutes.

IslandParent.ca

Profile for Island Parent Group

August 2019 Island Parent  

Schools & Educational Services

August 2019 Island Parent  

Schools & Educational Services