Monday, January 24, 2011

Meal Planning Monday

Welcome to our series on Meal Planning! If you are like us, we like to plan but are not always into cooking a million meals on the weekends! (We give props to those of you who do though!) So, come Monday we are usually trying to figure out what's for dinner!

This series focuses on easy to prepare meals that picky eaters will enjoy too! We are also focusing on how to make them allergy free - or give allergy free options!

If you have any ideas that you would like to share...we would like to post your recipe and give you your own blog post here on the Knowledge Safari blog! Just send an email to !

This recipe comes from and was created for kids with diabetes. However, it looks yummy enough for the whole family to enjoy!You can make this sandwich ahead of time to take along with you. It's packed with protein and has only 2 carbohydrate exchanges.

Turkey Tortilla

Prep time: 10 minutes

whole-wheat low-fat tortilla, 7" diameter
2 tbsp. light cream cheese
1 oz. lean and low-sodium turkey slice
1 oz. lean and low-sodium ham slice
1 oz. Swiss cheese slice
1 iceberg lettuce leaf
2-3 tomato slices

knife (you'll need help from your adult assistant)

Place tortilla on a flat surface.
Spread cream cheese on one side of tortilla.
Lay the lettuce, turkey, ham, Swiss cheese, and tomato on top of the cream cheese on the tortilla (flat).
Bring the sides of the wrap in and then roll up in the shape of a cylinder.
Wrap each in plastic wrap until ready to serve.
Right before serving, slice wraps in half and remove plastic wrap.

Serves: 1
Serving size: 1 sandwich

Nutritional analysis (per serving):387 calories25 g protein17 g fat10 g sat. fat33 g carbohydrate3 g fiber64 mg cholesterol1083 mg sodium338 mg calcium1 mg iron

Diabetic exchanges:2 carbohydrate exchanges

Note: Nutritional analysis may vary depending on ingredient brands used.
Variations and suggestions:You can use a variety of meats with little effect on carbohydrate content.

Reviewed by: Allison Brinkley, RD, LD/NDate reviewed: March 2009

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