We don't know what the weather's like where
you live, but it's smoking hot in Utah these days, which means we’re in no mood to turn on the oven. So in looking for some healthy ways to deal with supper, we found this delicious recipe (courtesy of Stephanie Romine) on one of our favorite fitness websites, dailyspark.com.
It’s a 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 recipe, 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.
Cobb Salad Wraps
Serves 4
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
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.
Nutrition info: Calories: 352, Total Fat: 14.6 g, Cholesterol: 44.4 mg, Sodium: 745.9 m, Total Carbs: 35.7 g, Dietary Fiber: 4.8 g, Protein: 20.9 g.
Download this recipe.
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? Send us your recipes or tips and we’ll include them in another newsletter!
Contribute to the Cook'n Club!
DVO would love to publish your article, prose, photography and art as well as your cooking, kitchen and nutrition tips, tricks and secrets. Visit the Newsletter Submission / Win Win for All section in our Forum for more information and details.
