3ABN Today Cooking Program | It's A Wrap

  2/7/18 Airdate

Moroccan Eggplant Wrap

Ingredients:

1 large zucchini, chopped
1 large eggplant, chopped
1 large onion, cut in eighths
1 cup grape tomatoes, sliced in half
½ cup canned artichoke hearts
4 cloves garlic
¼ tsp. oregano
½ tsp. salt (or salt to taste)
½ tsp. red pepper flakes
1 tsp. parsley
2 tbsp. lemon juice
1 16-oz can garbanzo beans, drained
4 whole wheat tortillas


Directions:
Place vegetables on a baking sheet that has been sprayed with non-stick cooking spray. Spray tops with non-stick spray as well. Sprinkle with salt, parsley, and oregano. Roast at 400 for 30-40 min. Pour lemon juice over garbanzo beans and set aside.


Brenda Walsh

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Thai Veggie Wrap

Ingredients:

1 package frozen extra-firm tofu,
thawed and cut into small-size cubes
2 tsp blackened seasoned
¼ tsp. salt (optional)
1 cup cucumbers, diced
1 cup carrots, julienned
1 medium avocado, diced
1 cup packed romaine lettuce, shredded

Peanut Sauce

½ cup crunchy peanut butter
¼ cup sparkling apple juice
2 tbsp. lemon juice
2 tbsp. tamari sauce
½ tsp. cayenne
2 tsp. agave nectar


4 whole wheat tortilla wraps

Directions:
Place the tofu in a skillet sprayed with non-stick cooking spray. Sauté over medium high heat. Sprinkle blackened seasoning and salt (if desired) over the top, then toss gently. Sauté until blackened. Toss cucumbers, carrots, and lettuce together. Mix peanut sauce ingredients together in a small bowl until smooth. Save ½ cup peanut sauce for dipping. Mix the remaining sauce with the vegetables. Toss gently to coat. Place 1 cup filling in the middle of a wrap, then roll tightly.

Yields: 5 Wraps and 5 Fillings
Brenda Walsh

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Latin Lettuce Wraps

Ingredients:

1 head lettuce – your choice of butter lettuce, romaine, or iceberg
8 corn tortillas
1 cup avocado, diced
1 cup tomato, diced
4 cups sweet potatoes, cut into small cubes
1 Tbsp. oil
¼ tsp. garlic powder
½ tsp. cumin
½ tsp. hot paprika
1 tsp. salt (or to taste)

Black Bean Mixture:

1 Tbsp. oil
1 cup onion, diced
1 cup red pepper, diced
1 15-oz. can black beans, rinsed and drained
1 clove garlic, minced
½ tsp. cumin
Salt to taste

Directions:
Cut the corn tortillas into small 1-inch thin strips. Spray a baking sheet with a non-stick cooking spray and spread the corn tortilla strips in it. Spray the tortilla strips with the non-stick cooking spray and then sprinkle with salt. Bake in a 325-degree oven until lightly browned and crispy. Make sure to stir them around a couple times during baking. Remove from oven and set aside.

In a large bowl mix the diced sweet potatoes, oil, garlic powder, cumin, paprika and salt. Stir to mix well and then pour out onto a large baking sheet. Bake in a 400-degree oven until sweet potatoes are tender and browned, about 25 min. Stirring once. Remove from oven and set aside.

In a large skillet add the oil, onion, red pepper, garlic, cumin and salt. Sauté until onion is clear. Add the black beans and continue to cook just until beans are hot. Remove from heat and gently fold in the roasted sweet potatoes. Separate the lettuce leaves and lay them out. Scoop a spoonful of the vegetable mixture into each lettuce leaf. Then put a little bit of the diced avocado and tomato on top. Next sprinkle a little of the tortilla strips over the top. Serve warm or at room temperature.


Cinda Sanner

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Samosa Wraps

Ingredients:

4 cups small potatoes, boiled until tender firm, then diced
14-oz. package water packed tofu that has been frozen for 24 hours and then thawed and squeezed to remove as much water as possible.
1 medium onion, diced
1 Tbsp. oil
2 cups frozen petite peas
1 c small fresh tomato, diced
½ tsp. ground ginger
2 Tbsp. fresh jalapeno, finely diced
½ - ¾ cup water
Salt to taste
3½ tsp. curry powder
½ tsp. ground coriander
1 tsp. ground cumin
1/8 tsp. cayenne pepper – or to taste
1 Tbsp. fresh lemon juice
7 large whole-wheat tortillas

Directions:

In a large skillet heat the oil and add the onion. Sauté until onions are clear and then add the tomato, diced jalapenos and ginger. Sauté another 2-3 minutes, then add the potatoes, tofu, peas, ½ cup of water, lemon juice, salt and spices. Cook until most liquid has evaporated. Remove from heat. Place 1 cup of potato mixture onto each of the 7 tortillas. Fold and place on a baking sheet that has been sprayed with a non-stick cooking spray. Spray the tops of the filled tortillas also. Bake in a 375 degree oven for about 10 min. or until browned. Turn each tortilla and bake another 10 minutes or until both sides are browned. Serve warm.

Yield: 7 Large Wraps

Cinda Sanner

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Spicy Sloppy Joe Wraps

Ingredients:

1 cup water
1 cup celery – diced fine
1 cup green onions – sliced fine
1 cup mixed yellow, red, and orange peppers
¼ tsp. red pepper flakes
1 ½ cup ketchup
¼ cup Bragg Liquid Aminos
1 -12 oz. pkg. Yves Veggie Ground
8 T Grapeseed Vegenaise – optional
8 wraps

Directions:

Sauté the celery, green onions and peppers in a skillet that has been sprayed with non-stick cooking spray. Add the rest of the ingredients and simmer until celery, onions, and peppers are done and sloppy Joes are hot and bubbly. Spread each wrap with 1 T Vegenaise and put ¼ cup sloppy Joe mixture in each wrap. May add vegan cheese if desired.

Yields: 8 – ½ cup servings

Linda Johnson

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Hot Mex Potato Wrap

Ingredients:

1 cup onions – diced fine
1 cup red/yellow peppers - diced
¼ tsp. red pepper flakes
4 cup potatoes – cooked or baked with skins on, diced
1 cup Yves Veggie Ground
¼ cup green chiles, diced
¼ cup black olives
½ tsp. salt
1 tsp. seasoned salt
½ tsp. onion powder
8 Slices Daiya Cheddar Cheese
8 wraps
For Dipping salsa & Tofutti Better Than Sour Cream

Directions:
In a large skillet sprayed with vegetable spray, fry the onion and peppers until almost done. Add the potatoes, burger, green chilies, and seasonings. Fry until golden brown. In each wrap put ½ cup of fried potato mixture, lay cheese slice on top and roll up. Wrap in foil and place in a hot oven 400 degrees for 10-15 minutes. Serve with salsa and Tofutti Better Than Cream Cheese.

Yields: 8 – ½ cup servings

Linda Johnson

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