That's a Wrap on Dinner

posted by Jenna Walsh on Thursday, September 13, 2018

“What are we going to have for supper?”

Often, this question is one of the most difficult decisions of your day. Finding a meal that is quick enough to whip up in less than 30 minutes, simple enough that you don’t have to spend time doing additional work after a long day, and customizable to fit your family’s entire needs.

It’s estimated that the average American eats out around 4-5 times a week. That number may even double depending on your schedule and lifestyle. Although dining out may be the easy option, it comes at a price. Restaurant portions are often larger than recommended and generous on extra calories, added fat, and sodium.

When possible, it is best to skip the drive-through and chose to dine at home. If you’re like myself, the thought of running to the grocery store after a busy day is not exactly at the top of your list. Yes, even as a dietitian, I dread the thought of going grocery shopping after a busy day. For this reason, I chose to have the basic staples on hand for a quick and simple dinner: Sandwich wraps. It’s a customizable way to satisfy the pickiest taste buds, while even saving yourself money. Balance out the meal with a side of cut, fresh vegetables or sliced fruit and you are on your way to a well-balanced plate.

Staples to have on hand-

  • Whole grain tortillas/Whole grain sandwich wraps
    • Thinking low-carb? Try wrapping your ingredients in a lettuce leaf
  • Lean protein Source
    • Leftover chicken, sliced turkey, low-fat cheese
  • Favorite fresh, or roasted, vegetables
    • Tomato, lettuce, spinach, sliced onion, zucchini, yellow squash, bell pepper
  • Sauce:
    • Hummus, mashed avocado, buffalo sauce, Caesar dressing
    • Combine ingredients to make your own sauce using plain Greek yogurt. Here’s a recipe that I really enjoy for a quick, homemade sauce found on the Stacey Homemaker blog site. As the recipe name says, in just a couple minutes you can be enjoying this sauce for your wraps, veggies and more! Two-Minute Southwest Ranch Greek Yogurt Sauce 

Still need some inspiration? One of my favorite wraps is to simply grill a variety of veggies (it’s a great way to use zucchini!), in olive oil until tender, seasoning with salt and pepper while grilling. Then, spread hummus on a whole-wheat wrap, the grilled veggies, pine nuts for crunch, spinach or salad greens of your choice, and sliced red onion – yum!  

A nutritious meal does not have to be complicated. With a little bit of pre-planning, you will be on your way to a delicious dinner without the hassle. Maybe even save yourself some time to relax. Now, which wrap will you enjoy at your next dinner?  

About The Author

Jenna Walsh

Jenna Walsh is one of Spencer Hospital’s Registered Dietitian Nutritionists. She graduated from Iowa State University and completed her dietetic internship at various locations throughout northwest Iowa, including Spencer Hospital. She currently works as an outpatient dietitian providing in ... read more