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.)

A little extra work goes a long way: Pesto-Stuffed Chicken Sandwiches

Pesto stuffed chicken sandwich on a six inch whole wheat sub bun

Every now and then, I crave a good sandwich. But since I’ve pretty much sworn off of most deli meats due to the high sodium levels, I’ve not had many sandwiches as of late. We had some chicken in the fridge a couple of weeks ago, so I looked in the cupboards to see what I could do. I could just make a sliced chicken sandwich, a grilled cheese with chicken on it or even a chicken salad sandwich, but I’m not a huge fan of that last one, either. But all of these had me thinking, “Ho, hum, boring.”

Even a Chicken Club sandwich wasn’t giving me much excitement.

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The comfort burger: a Meatloaf Burger

Meatloaf Burger on a whole wheat bun with some Monterrey Jack cheese and lettuce

Sometimes, you just want a burger. Last week, I was craving burgers so much that I almost caved and went to McDonald’s. *shudders* No. No. I’ve sworn off of that place, honest! I think in the last year, I’ve been there only once. Maybe twice. I’m trying to divorce myself from certain places that I know are just  bad news for me.

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COMPARISON: quesadillas/quesadilla-like sandwiches

A grilled deli turkey & veggie quesadillaDespite buying a lot  of frozen meals as of late to try, I have been making fresh food, too. I promise. I’ve been trying to reintroduce some sandwich options into my meal plan. I’ve been having some success in doing so by using the Weight Watchers and PC Blue Menu bread products. In this particular case, I had bought a package of the Weight Watchers whole wheat tortillas and decided I wanted a wrap of some sort.

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Sandwiches for dinner: chicken panini!

A chicken & red pepper panini with sides of corn and roasted herbed potatoes.Sometimes, you just want a sandwich for dinner. But you get bored with regular sandwiches or toasted sandwiches, so what do you do?

Panini!

When I made this for my hubby and I, he said, “Wow! That’s a hearty sandwich!” It was an instant hit. Feel free to use  the ingredients you have on hand and enjoy, but here’s what I did:

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Low-carb adventures: chicken patty w/light Caesar salad

A chicken patty on a plate with a Caesar salad beside it.Recently, I’ve been trying to cut back here or there on my carbs. Due to my mother’s diabetes and my obesity (and therefore being in the danger zone), I figured it was a good move to make. So I’ve been browsing the diabetes-friendly recipes online and found this really interesting one: Chicken Caesar Burger at Taste of Home.

The idea intrigued me but I didn’t want the big white hamburger bun. I had bought some whole wheat English muffins, but I got to re-thinking that idea. I thought, Why do I need a bun?? So I considered deconstructing the recipe ever so slightly and presenting the patty next to a Caesar salad.

So, that’s what I did and boy, am I full! They were very filling and very satisfying. I was full after one patty and my salad. I only made a slight change to the patty recipe: I didn’t add the second bit of parmesan cheese to the top of  the patty and I didn’t have fresh garlic, so I used a teaspoon of garlic powder.

The recipe itself was extremely easy to follow. Everything for the burger goes into one bowl to be mixed, while the salad stuff is mixed in another. Grill these up on your indoor grill and within 6-8 minutes, they’re done (just make sure that the internal temp is at least 160F). I think the whole process took no more than 15 minutes to throw it together and cook. While the patties cook, make the salad. And the patties are very large, being 1/4 pound a piece.

The salad was about 2 cups of romaine lettuce, 3 slices of ready-made bacon (chopped and quickly cooked up in a non-stick pan), the parmesan I didn’t put on the burgers and some Renee’s fat free Caesar salad dressing.

Delicious! Even hubby agrees! I’d recommend this to anyone.

Nutritional Info

Serving: 1 patty

Cal: 298
Carbs: 4g
Fat: 12g
Sodium: 717mg
Sugars: 2g

Different tuna salad sandwiches

A tuna salad melt wrap on a plate with grill marks on the tortilla from the pan.I’m not a fish-eater. I don’t care for it or seafood at all. It’s a little bit of a texture issue and a little bit of a smell-based thing. I’ve also eaten fish and been nauseated after. So it’s not for a lack of trying. But one fish I seem to have no issues with is canned tuna, so I try to get it into my diet whenever I can. But plain old tuna salad between two pieces of white bread gets boring sometimes. Here’s what I do to spruce up an old childhood favourite… Continue reading