Tortilla Sandwich
Ingredients:2 Tortillas
slices of Chicken Breast
2 Lettuce Leaves
Directions:
Place chicken and lettuce between tortillas and roll up.
***FACT: A totilla provides 8 percent of the DV for total carbohydrates and 6 percent of the DV for fiber. Carbohydrates is your bodies number one source of energy.
Ak-Mak and Cheese
Ingredients:Grated cheese
1 Tbl Salsa
1 tsp cilantro (optional)
1 Tortilla
Directions:
Place cheese salsa and cilantro on tortilla. Heat in microwave or oven until melted.
***FACT: Tomatoes (#1 ingredient in Salsa) contains lycopene, the carotenoid pigment that turns tomatoes to red and may help to prevent some forms of cancer by lessening the damage caused by free radicals. Tomatoes are also a good source of beta carotene and potassium.
Submarine Cheese Melt
Ingredients:
1 Deli roll
2 Tbl Italian Salad Dressing
1 Slice of cheese
1/4 Tomatoes
1 Green Lettuce Leaf
Directions:
Open roll into a open-faced butterfly. Spread dressing. Add cheese on each part of the roll. Microwave until cheese melts. Add the lettuce and tomato.
***FACT: Lettuce is beneficial in the treatment of insomnia as it contains a sleep inducing substance.
Pita Chili Melt
Ingredients:1/2 large Pita Bread
1/2 cup Canned Pinto Beans
2 Tbl grated Cheese
1 Tbl diced Chili
Directions:
Put beans cheese and chili into pita bread, microwave until cheese melts.
***FACT: Pinto beans' contribution to heart health lies not just in their fiber, but in the significant amounts of folate, magnesium, and potassium these beans supply.
Quick Pizza
Ingredients:
1 English Muffin
Grated of sliced Mozzarella Cheese
2 Tbl Tomato Sauce
1 tsp Italian Herbs
Directions:
Spread tomato sauce on both slices of English muffin. Sprinkle Italian Herbs. Place cheese on bread microwave until cheese in melted.
***FACT: The five basic Italian herbs being referred to, again and again are basil, fennel, oregano, rosemary & sage. Which together add tremendous flavor and appeal.
Turkey Roll-Up
Ingredients:2 Slices of Turkey
1 Carrot Stick
1 Romain Lettuce Leaf
1 Tortilla
Directions:
Place all ingredients into tortilla and roll up.
***FACT: Carrot contain carotene, a chemical that is converted into vitamin A by the body, it helps prevent night blindness.
Fiesta Bean Burrito
Ingredients:1/2 cup Refried Beans
1 Tbl Salsa
1 tsp chopped Cilantro (optional)
1 Tortilla
Directions:
Spread beans over tortilla. Sprinkle remaining ingredients and heat in microwave until warm (about 40 sec.). Roll tortilla and mixture into burrito.
***FACT: In one serving, canned refried beans provide 10 percent of your daily recommendation of protein, 20 to 25 percent of fiber and 10 percent of your daily iron.
Ingredients:1 small Pita
2 Tbl Tomato Sauce
1/4 cup Canned Pinto Beans drained and mashed
Grated Mozzarella Cheese
Dash Oregano
Directions:
Spread tomato sauce on pita and add pinto beans. Sprinkle with cheese and top lightly with oregano. Cook in microwave until cheese melts.
***FACT: Pinto beans help in stabilizing the blood sugar levels, while providing consistent slow-burning energy to the body.
Tuna Salad Pita
Ingredients:
1/2 large Pita Pocket
1 small can of Tuna
1/4 cup Lettuce
dash of Celery Salt
Dash of Pepper
Dash of Onion Powder
Directions:
Line pita bread with lettuce. Mix spices with tuna and stuff tuna mixture into pita. Note: You can add mayo.
***FACT: Tuna fish is truly a nutrient-dense food, it is an excellent source of high quality protein and omega-3 fatty acids which are associated with both brain and heart health. Tuna is also low in fat and calories!
Open Face Hawaiian Sandwiches
Ingredients:
Hamburger buns, slices of bread, or rolls
Canned pineapple rings
Peanut butter
Slices of Cheddar cheese or Colby Jack cheese
Directions:
Cut rolls or hamburger buns in half lengthwise. On each half spread a layer of peanut butter. Set a ring of pineapple on top of each peanut buttered half and lay a slice of cheese over the top of each pineapple slice. Set your oven to Broil. Place both halves on a pan and stick in the oven. DO NOT SHUT THE OVEN DOOR WHEN BROILING. Crack open the oven door. The sandwiches are done when the cheese on top looks melted.
***FACT: Pineapple is a citrus fruit that is a good source of vitamin C. Peanut butter and cheese are a good source of protein that help build muscles and provide energy for your body.
Grilled Tuna Sandwich
Ingredients:
1 Can or pouch of Tuna, drained
3 Tablespoons of Mayo or Miracle Whip
2 Slices of bread
A couple spreads of butter
Directions:
Mix tuna and Mayo or Miracle Whip together. Put desired amount of tuna between the slices of bread. Butter both sides of the sandwich and place in a medium hot fry pan. Brown both sides until crisp and enjoy the new twist on the plan tuna sandwich.
***FACT: Tuna is a great low fat, lean source for protein. It also contains omega-3 fatty acids which are generally very low in the American diet. Omega-3 fatty acids are linked to both brain and heart health.
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