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.)

Advertisements

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.

Continue reading

Not your usual lasagna: Chicken-mushroom lasagna

Three-layer chicken-mushroom lasagna

I love lasagna. I can’t tell you how much I love it. But sometimes, it gets a little ho-hum, repetitive. So I like to play with the fillings from time to time.

Instead of ground beef, why not use shredded or sliced-up chicken breast meat? That’s what I did  this time, as I had a couple of leftover baked chicken breasts kicking around from the day before (I had made a chicken-breast chili soup the day before in the crockpot but didn’t use all the chicken).

What goes well with chicken? Just about anything, really. I’ve made it with spinach but this time, I went with sliced mushrooms that needed to get used up.

I’m also not much of a ricotta fan, so this was done with a combination of shredded mozzarella, Monterrey Jack and light Parmesan cheeses.

The sauce  was also a blend of jarred sauce and homemade sauce, as I didn’t have enough of either one of them to make the lasagna, so I mixed the two together and voila! Lasagna. I’ve even used Alfredo sauce in the past!

Do you get bored with your same-old same-old dishes? Sometimes just changing a couple of ingredients goes a long way in sprucing up the old favourites. 🙂

Homemade chicken biscuit pie

A bowl of chicken biscuit pieWe’ve had grey skies on and off this week, so I’ve found myself craving comfort food. Keeping in mind my new meal plan regimen, I decided to see how I could revamp an old favourite: chicken pot pie. My old version was no doubt loaded full of sodium, fat, calories and carbs. This new recipe still has all that, but the values are no doubt cut back. Choosing lower sodium ingredients and limiting portions on the bread-like topping by using perfectly sized biscuits helps keep some of those values in check.

Here’s what I did…

Continue reading

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:

Continue reading