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Speedy Suppers: Cobb Salad Wraps

By: , SparkPeople Blogger
7/9/2009 2:43 PM   :  31 comments   :  11,951 Views

I don't know what the weather's like where you live, but it's smoking hot in the Midwest these days, which means that I'm in no mood to turn on the oven.

This week's Speedy Supper will help you keep your cool in the kitchen: Cobb Salad Wraps!

The classic composed salad is filled with plenty of tasty ingredients: hearty romaine lettuce, avocado, chicken, bacon, hard-boiled eggs and more.

Unfortunately, many of those ingredients are high in fat and calories.

A restaurant version can have more than 500 calories and 25 grams of fat. This wrap, made with whole-wheat tortillas for some fiber and staying power, clocks in at about 350 calories and 15 grams of fat--a better option than the original.

This salad, made famous at the Brown Derby in Los Angeles, is delicious and easy to make. Even better, it's open to interpretation; you can add or omit ingredients to suit your tastes and depending on what you have on hand.

Get the recipe for Cobb Salad Wraps now!

Ingredients
8 oz chicken breasts, cooked and shredded
1/2 c. avocado, chopped
4 turkey bacon strips, cooked and crumbled
1 celery rib, thinly sliced'
2 T. crumbled blue cheese
2 T. lemon juice
1 T. honey
1 1/2 t. Dijon mustard
1 garlic clove, minced
1/4 t. dill weed
1/4 t. salt
1/8 t. pepper
1 T. olive oil
5 Romaine leaves, torn
4 whole wheat flour tortillas (8") warmed
1 medium tomato, chopped

Instructions
In a small bowl, combine the chicken, avocado, bacon, celery, onion, olives and cheese.

In another small bowl, combine the lemon juice, honey, mustard, garlic, dill weed, salt, and pepper.

Whisk in the oil.

Pour over the chicken mixture; toss to coat. Place romaine on each tortilla; top with 2/3 c chicken mixture, then with tomatoes.

Roll up each tortilla.

Number of Servings: 4
Recipe submitted by SparkPeople user SRWOODSY

Nutrition info
Calories: 352
Total Fat: 14.6 g
Cholesterol: 44.4 mg
Sodium: 745.9 mg
Total Carbs: 35.7 g
Dietary Fiber: 4.8 g
Protein: 20.9 g

Tips:
  • Add extra lettuce and ditch the wraps for a traditional salad.

  • Swap out the chicken and turkey bacon for hard-boiled eggs if you don't eat meat.

  • Skip the bacon if you're watching your sodium.

  • Add shredded carrots or cucumber slices for an extra serving of vegetables.

  • Substitute your favorite low-calorie dressing.

  • Use turkey in place of chicken.

    What is your favorite beat the heat recipe? Share it in the comments below!


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    Comments

    • CRACKERMOM
      31
      Sounds delicious and wonderful to try in this summer heat! And something I can vary ingredients in to make new and different each time. I'll definitely be trying these with grilled meat and vegetables with maybe a fat free sour cream dressing made with fresh basil and chives. Hungry already! - 7/15/2009   11:40:06 PM
    • 30
      And I always thought Cobb salad had those little baby corn cobs in it! - 7/13/2009   7:34:52 AM
    • 29
      my kids love them and there easy to make thanks !! - 7/12/2009   12:52:10 PM
    • 28
      These all sounds soo good I will have to try; I usually do a taco or wrap as you call it. I like chicken and usually add some hot sauce to mine I like this combination that I haven't used before so will need to try some of the ideas you have here. Thanks for all info. - 7/12/2009   9:40:40 AM
    • 27
      This sounds delicious. Thanks for sharing! - 7/11/2009   5:25:08 PM
    • 26
      My favorite beat-the-heat recipes are rather simple. I like a crisp head of baby romaine topped with a homemade Caesar salad dressing and home made croutons. I also like cucumbers and red onions with red and yellow peppers dowsed with a few tablespoons of vinegar, a teaspoon of sugar, pepper to taste, and about a teaspoon of sour cream, yogurt, or mayonaise. - 7/10/2009   11:18:24 PM
    • CALAMITIJANE
      25
      thanks for suggesting the alternate ways to make this. they are some good ideas. - 7/10/2009   5:45:28 PM
    • 24
      I will try this one, but I will not use the blue cheese AND the bacon (too much sodium) Will probably choose low sodium bacon and find a cheese that is not so salty or leave it out all together. I will add spinach leaves to the greens, plus some other veggies. I love new ways to do wraps. - 7/10/2009   2:02:55 PM
    • HLTHYLIVNCCJ
      23
      Using the lettuce leaves instead of the tortillas also make it lower in carb and sodium and just as tasty! - 7/10/2009   12:31:50 PM
    • 22
      I sometimes use whole lettuce leaves for the wrap instead of using tortillas. Its crunchy and good - not to mention lower calories & fat. - 7/10/2009   12:15:58 PM
    • 21
      This looks great! - 7/10/2009   12:00:29 PM
    • 20
      I've made salad wraps with the bags of salad, even easier. I melted a little 2% cheddar cheese on spinach tortillas, added some of the bagged salad, tomatoe & lite salad dressing & sunflower seeds. So easy & taste great! - 7/10/2009   11:47:23 AM
    • TRESZKA
      19
      I will make some changes to this recipe, but I will definitely try it. Maybe tonight.
      I do like to make wraps during the Summer months, my favorite is grilled lean beef, sliced, mixed with torn romaine lettuce and light Ceaser vinaigrette. Delicious! - 7/10/2009   10:48:33 AM
    • 18
      this sounds like a really great dinner plan!! one of my faves for the summer is a simple tomato sandwich... thick slices of beefsteak tomato on toasted multi-grain bread... a smidgeon of mayo (light of course) and a sprinkling of salt and pepper and you're all set! A slice of cheese can help add a little calcium but isn't necessary for a delicious dinner or lunch on a hot day! - 7/10/2009   10:15:30 AM
    • FIREDANCER829
      17
      This looks awesome - salads and wraps are basically what I live on during the summer, so I'm excited to try this particular version :) - 7/10/2009   9:57:29 AM
    • 16
      Too much sodium for my BP, but I will make some adjustments. I love to stuff all kinds of healthy things in pitas or between two pieces of whole wheat bread. Just yesterday I ate a green bean, squash, and tomato pannini! It's a good way to use leftover veggies. - 7/10/2009   9:57:04 AM
    • 15
      Too funny... my mother in law is here to visit & I was thinking this morning what to make for dinner for her tonight & I really wanted a cobb salad! We may not have the wrap, unless she wants it, but it's a great recipe if we decide to go that route! Otherwise we'll just do it wrapless! :-) Thanks for sharing. - 7/10/2009   9:39:32 AM
    • 14
      The wrap itself sounds tasty and without looking at the nutrition, I was eager to try it. However, after reading the nutritional information, if I decide to try this, I will have to make some changes.

      The sodium content is unreal: 745.9 g PER SERVING. That's about 1/3 of the recommended sodium intake.

      I'm not on a low sodium diet nor do I have any health concerns that sodium may aggravate. I'm a healthy person who's concerned about what she eats.
      - 7/10/2009   8:55:00 AM
    • 13
      On the weekends I like to make veggie wraps... it's easy, quick and allows me to keep up with the to do list =) I usually use beans for protein. - 7/10/2009   5:58:52 AM
    • 12
      I love Cobb Salad. I am definitely going to have to try this. - 7/10/2009   4:52:40 AM
    • 11
      What a great idea! I'm going to try it. - 7/10/2009   2:25:12 AM
    • REDHOTOMA
      10
      sounds like a winner, I love to make a similar wrap using fish and adding some chili sauce - 7/10/2009   12:12:12 AM
    • 9
      Looks delicious! You gave me the idea for part of tomorrow's dinner. We're going to have meatloaf but will use lettuce to wrap carrots/pepper/cucumber and walnut on the side. - 7/9/2009   11:10:49 PM
    • FELICIAKS
      8
      love the freshness of this and the variety - 7/9/2009   10:08:14 PM
    • BLANCARICO
      7
      stephanie, i would like a copy of that penne pasta meal the one in the picture when you go to pasta is back or something like that thanks - 7/9/2009   7:33:12 PM
    • 6
      Haha, I live in PA it's rarely over 75. I had the oven crankin' tonight! :) - 7/9/2009   6:26:33 PM
    • MRSDUDLEY
      5
      Mmmm....great idea! I haven't though about wraps for a while....ugh ohhh....now I'm gonna be on a wrap kick. LOL :-) - 7/9/2009   5:25:06 PM
    • 4
      sounds good - 7/9/2009   4:26:26 PM
    • PADRAIGHA
      3
      Leave out the salt, the blue cheese :( and the bacon, make salt free tortillas and this could be a favorite! - 7/9/2009   3:50:36 PM
    • 2
      Sounds yummy! TFS (thanx for sharing)!! - 7/9/2009   3:43:37 PM
    • 1
      Love this. - 7/9/2009   3:08:20 PM

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