Brown-Bag Lunches & SnacksLOW-SUGAR RECIPES^41
Spinach, Hummus, and
Bell Pepper Wraps
HANDS-ON 1 0 M I N.
TOTAL 10 MIN.
Make this super-simple wrap the
night before, wrap in parchment paper
or plastic wrap, and store in the fridge.
Just grab it in the morning on your
way out the door. Use Flatout Light
whole-grain flatbreads to keep calories
in check; you can find them at most
supermarkets, usually in the bakery
section.
2 (1.9-oz.) whole-grain flatbreads
(such as Flatout Light)
(^1) ⁄ 2 cup roasted garlic hummus
1 small red bell pepper, thinly
sliced
1 cup firmly packed baby spinach
1 oz. crumbled tomato-and-basil
feta cheese (about^1 ⁄ 4 cup)
- Spread each flatbread with^1 ⁄ 4 cup
hummus, leaving a^1 ⁄ 2 -inch border
around the edge. - Divide bell pepper evenly between
flatbreads; top each with^1 ⁄ 2 cup spinach
and 2 tablespoons cheese. Starting
from one short side, roll up wraps. Cut
each wrap in half, and secure with
wooden picks.
SERVES 2 (serving size: 1 wrap); CALORIES 258;
FAT 12g (sat 3g, unsat 9g); PROTEIN 15g; CARB
34g; FIBER 13g; SUGARS 7g (added sugars 0g);
SODIUM 793mg; CALC 8% DV; POTASSIUM
6% DV
- Heat farro according to package
directions. Place^1 ⁄ 2 cup farro in each of
4 bowls. Top each serving with about
(^3) ⁄ 4 cup chicken mixture, (^1) ⁄ 2 cup cucumber,
(^1) ⁄ 2 cup tomatoes, about (^1) ⁄ 3 cup chickpeas,
and 2^1 ⁄ 2 tablespoons Greek yogurt
mixture. Top with chopped parsley and
black pepper.
SERVES 4 (serving size: 1 bowl); CALORIES 395;
FAT 9g (sat 2g, unsat 5g); PROTEIN 36g; CARB
42g; FIBER 7g; SUGARS 5g (added sugars 0g);
SODIUM 677mg; CALC 12% DV; POTASSIUM
21% DV
15-Minute Chicken
Shawarma Bowls
Photo p. 35
HANDS-ON 1 5 M I N.
TOTAL 15 MIN.
This Middle Eastern–inspired bowl is
all about big flavor with minimal
effort. A garlicky, tahini-spiked yogurt
brings all the elements together and
takes just minutes to make. Assemble
a few bowls at the beginning of the
week for easy make-ahead lunches.
12 oz. skinless, boneless rotisserie
chicken breast, shredded (about
3 cups)
2 tsp. olive oil
(^3) ⁄ 4 tsp. kosher salt, divided
(^1) ⁄ 2 tsp. cumin, divided
(^1) ⁄ 8 tsp. paprika
(^1) ⁄ 2 cup plain 2% reduced-fat Greek
yogurt
1 Tbsp. fresh lemon juice
1 Tbsp. tahini (sesame seed paste)
1 tsp. minced garlic
1 (8.5-oz.) pkg. precooked farro
2 cups chopped English cucumber
2 cups halved cherry tomatoes
1 (15-oz.) can unsalted chickpeas,
rinsed and drained
2 Tbsp. chopped fresh parsley
(^1) ⁄ 4 tsp. freshly ground black pepper
- Place chicken and oil in a large bowl;
toss to coat. Combine^1 ⁄ 2 teaspoon salt,
(^1) ⁄ 4 teaspoon cumin, and paprika in a
bowl. Add spice mixture to chicken
mixture; toss to coat.
- Combine remaining^1 ⁄ 4 teaspoon salt,
remaining^1 ⁄ 4 teaspoon cumin, yogurt,
lemon juice, tahini, and garlic in a small
bowl. Set aside.
Shortcut Ingredients
Rotisserie chicken, canned
chickpeas, and fresh
vegetables bulk up grain
bowls for a meal that’s
practically no-cook. You’ll
find microwave-in-bag
farro in the grain aisle.