A different type of Club Sammy: Chicken Club Wrap with Turkey Bacon

The finished product: club wrap cut and shifted so you can see the filling inside.

I love club sandwiches.

I mean, what’s not to love? Chicken, bacon, cheese, lettuce, tomato, mayo… and lots of toasted bread. If you’re like me and you’re trying to cut back on your carbs, those three slice of toast might seem like a bit  much. As a result, I started omitting the middle slice, even in restaurants. Not only that, but although I enjoy toast, I found that club sandwiches have always been messy — not because of the fillings but because of the crumbs! LOL.

This is where flour tortillas and an indoor grill has really come in handy. I really like reinventing old favourites and I really enjoy trying to find ways to cut a few calories, carbs, fat, sodium and sugars where I can. So, I turned a classic club sandwich into a wrap. The changes I made include:

  • the wraps were made of whole wheat or multigrain flour tortillas
  • light mayo was used instead of full fat mayo
  • the cheese was shredded to use less (I’m not a fan of light cheddar, so I try to cut back on the amount of regular cheddar I use)
  • the bacon was low sodium turkey bacon

I made this on the weekend for my mom and she fell in love with the sandwich so much at lunch time that she said she was considering asking for another one for dinner! She had never had a grilled wrap before and so she commented that she really preferred the grilled version over a “raw” wrap. I agree with her, really. The grilling just changes the texture and taste ever so subtly. I might even whip a few of these up ahead of time, grill them off and throw them in the fridge, then just reheat them in the microwave at work this week. 🙂

Take a look at the spread on this wrap before I bundled it up:

All the fixings spread out on a flour tortilla for a club wrap.

Does that not look yummy? This is a great way of using up leftover chicken from the previous night’s dinner. What’s not to love about this wrap??

Warning: this is higher in sodium at just over 700mg of sodium. You can cut back on that sodium by finding a lower sodium tortilla, choosing a light cheese and even cutting the mayo out. But I enjoy mayo and as mentioned, I’m not a fan of light cheddar. I’ll run with it. All told, here are the nutritional values based on the sandwich pictured above:

Calories: 412
Carbs: 31g
Fat: 23g (you can cut back on this with the cheese and mayo alone, as these add up to 14g on their own)
Protein: 20g
Sodium: 786mg
Sugars: 2g

Considering this wrap is very filling (to me), these values are more than acceptable to me. I find I can eat one of these sandwiches and be satisfied until my next meal. Some people will make “club wraps”  (or sandwiches) with deli chicken meat — I don’t recommend if it you’re wanting to cut back on sodium. It’s tasty, but when possible, go for regular baked chicken to cut back on that sodium. An ounce of a plain, baked chicken breast has negligible sodium in it; 3 slices of deli chicken can have 600-800mg in them. You can also cut back on the sodium by only using one slice of turkey bacon — I used 1.5 slices this time. If you’re not worried about sodium, then make it how you like it! 🙂

If you have an indoor grill that grills both sides at the same time, at 360F, this sandwich should be done in about 3 minutes. If your grill only does one side at a time or you only have a grill pan for the stove, grill the wrap for 3 minutes  per side, placing another heavy pan on top to help flatten it. Don’t have a grill or a grill pan? Use a non-stick pan. But the grill really makes a pretty sandwich. Just look at those grill marks:

Club wrap just coming off the grill with nice grill marks.

(And  no, I didn’t use any non-stick spray. It just grilled up nicely like that, as my grill is pretty non-stick.)

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Potato-Overload Leftover Makeover: Tuna Veggie Patties

Tuna veggie patty on a white plate.

I don’t know about you, but I have a horrible time judging how many potatoes to cook, even for just two people. I always end up cooking too many, or find myself wishing I had cooked up more — though I tend to err on the side of caution and the old family motto of better to have too much rather than not enough!

This week, I found myself in this very predicament. I had two bags of mini white potatoes and thought, “I’ll just cook them all up!” Well, that’s about 2 lbs of potatoes. For two people, I really should have been thinking this through a little bit. We couldn’t possibly get through all those potatoes and still have the rest of the leftovers (chicken, veggies, etc.). So, yesterday, I found myself staring at about a pound or so of cooked potatoes and nothing to go with them, as the rest of the meal components had already been devoured.

What on earth was I going to do with these potatoes?

I had a revelation while at work: Mom used to make us salmon-potato patties for breakfasts on the weekends sometimes with canned salmon. Now, as I’ve likely said before, I’m not a seafood/fish fan, but I can eat canned tuna or canned salmon. I always have cans of low sodium tuna in the pantry. Salmon, not so much — I really get grossed out picking out all the icky bits in salmon, so I tend not to buy it. I’m very particular about salmon — it can’t have any of those little bits in it (you know the stuff). Anyway,  I digress. I got thinking: why not do the same thing but with tuna???

I also had some uncooked veggies in the crisper that were needing to get used up soon before they went bad, so I decided to put my own twist on these. Mom’s were always salmon and potato with salt and pepper for seasoning. She may have even added onion to hers, but I don’t really recall. That was a lonnnnng time ago! And seeing as I can’t eat onion right now, I was looking for other ways to spruce these patties up. So here’s what I did…

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COMPARISON: Smart Ones breakfast sandwich vs homemade

A box of Smart Ones English muffin breakfast sandwiches.Recently, I’ve reviewed a couple of frozen meals, but I thought I’d switch it up a bit today and compare two products today instead of just giving you my random, meandering thoughts on what I thought of the frozen meal in question.

Today, I’m going to compare a frozen meal with the nearly identical product made from scratch, specifically made with ‘lighter’ ingredients. The frozen meal in question is Weight Watchers “Smart Ones” English Muffin Sandwich. I like these because they’re easy enough to throw in the freezer at work and to toss into the microwave on morning break (I’m one of those freaks who can’t eat immediately after getting up in the morning).

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Breakfast comparisons: egg sandwiches

A plate with an English muffin egg sandwich, tomato slices & nectarine slicesHAPPY CANADA DAY!!

I love long weekends such as this, for more than one reason. But one of those reasons is that I love having the time to make myself a decent breakfast. This weekend has been no exception. Saturday, I craved one of my guilty pleasures.

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Low-carb adventures: egg muffins!

A mini quiche made in a muffin pan.Breakfast has never been easy for me. I’m not one who can generally eat as soon as she gets up in the morning. I’ve had issues with feeling ill at the mere thought of eating so soon from waking, so often,  I’m not getting hungry until I’m on my way out the door to work in the morning, or by the time I get there. So, grabbing breakfast on the go is something really important to me.

I’ve been stopping at McDonald’s for McMuffins or Tim Horton’s for bagels, but both are not healthy choices. McD’s  is a no-brainer, but bagels are very high in carbs and sugar. I’ve been trying  to cut back on my breads/grains intake, so bagels are not the way to go. Well, I love omelets but couldn’t think of how to make one very portable until I got thinking about the muffin-sized meatloaves I have made and started poking around the net for some guidance on how to use that method for eggs. Here’s what I ended up doing…

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Low-carb adventures: cauliflower for breakfast!

A baked patty made out of mashed cauliflower topped with a dollop of ketchup.

This endeavour to make healthier meal choices has really opened up a lot of new foods for me. One thing I’ve discovered is that I really enjoy cauliflower. I used to prefer broccoli, but now I’m finding that I prefer cauliflower. I love both, however! But this story is about cauliflower, so let’s focus on that.

Earlier in the week, I had made up a pureed curried cauliflower soup, as well as some garlic/lemon roasted cauliflower for a different meal. They both needed to get used up and I was looking for an alternate to the potato hash I used to make for brunch for hubby and I on the weekends. I still wanted something similar to potatoes and had even considered some kind of potato/tuna patty, so that I wouldn’t get so much potato. You see, I love potatoes, but I know they’re not ‘the best’ food to have a lot of. So I had heard you could mash up cauliflower like potatoes, so I got cracking and ended up experimenting. Here’s what I did…

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