Open-ended wraps are a great way to ensure a balanced meal. A recommended serving of protein is about 4 ounces per adult meal. To fully encase that much protein in a tortilla, you would have to use a tortilla that’s higher in carbs than advised. So I keep many of my wraps partially open. That way I can stuff plenty of ingredients in them while keeping my meals in check. In this case, it’s a balanced meal that happens to be brimming with fillings.

　　

Ingredients

makes 1 serving

　　1 (about 8-inch-diameter) reduced-fat, whole-wheat flour tortilla

　　4 ounces store-bought Southwest-seasoned grilled chicken strips or pieces, or prepared Southwest Basic Grilled Chicken (see page 220)

　　Small handful of prewashed, chopped lettuce

　　2 tablespoons fresh salsa or pico de gallo, drained (refrigerated, not jarred, if at all possible)

　　1 tablespoon low-fat ranch dressing, plain or spicy Southwest flavor (I used Follow Your Heart)

　　

Step 1

Place the tortilla on a dinner plate. Top it with the chicken in a 3-inch-wide strip down the center of the tortilla, leaving 2 inches bare on one end. (So you can fold the bare tortilla up and over part of the filling.) Top the chicken with the lettuce, followed by the salsa. Drizzle the ranch dressing evenly over the top. Fold up the bare end of the tortilla over the filling, and then fold the sides of the tortilla over the middle. Serve immediately.

　　

nutrition information

Step 2

Calories: 266

　　

Step 3

Protein: 30g

　　

Step 4

Carbohydrates: 26g

　　

Step 5

Fat: 5g

　　

Step 6

Saturated Fat: <1g

　　

Step 7

Cholesterol: 65mg

　　

Step 8

Fiber: 2g

　　

Step 9

Sodium: 306mg

　　Reprinted with permission from I Can't Believe It's Not Fattening! by Devin Alexander. Copyright © 2010 Devin Alexander. Published by Clarkson Potter Publishers, a division of Random House, Inc. All rights reserved.Devin Alexander is the author of The Most Decadent Diet Ever, Fast Food Fix, and coauthor of The New York Times bestsellers The Biggest Loser Cookbook and The Biggest Loser Family Cookbook. She was a chef on NBC's The Biggest Loser and the host of Healthy Decadence on Discover Health and FitTV.