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.)

Comfort food (not soup!): leek and turkey bacon bow-ties

Leek and turkey bacon bow-ties in alfredo sauce in a white bowl.

As I mentioned in my earlier post about potato leek soup, I’ve been ill since the beginning of the new year and I haven’t done a lot of cooking as a result. I’m just starting to feel like I’m on the mend, so I was able to stand in the kitchen for a little longer today than yesterday to make something with a little more substance than soup.

Don’t get me wrong: soup is great and very comforting, but  sometimes you want something with a bit more chew. Pasta is something I don’t have on a regular basis but I usually have some boxes of whole wheat noodles or pasta in the pantry at all times, just in case. Considering I’m low on proteins in the fridge right now, I had to work with what I had. There is some ground chicken and some pork schnitzels in the freezer, but both need thawing before they can be used. What protein do I have in abundance in the fridge? Low-sodium turkey bacon! Yum!

Considering I still had three leeks to use up, as well, I rummaged around in the pantry a bit more and found that I had a single bottle of store-bought Alfredo sauce. Now, I could start to see a meal forming in my head, so I went to work. 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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