Seasonal Flavors Recipes: Summer Wraps and Panini
St. John’s and MVP Health Care’s Seasonal Flavors cooking demonstration on July 14th featured “Summer Wraps and Panini.” Attendees had the opportunity to taste delicious recipes as shared below.
Be a part of our next session and enjoy Seasonal Flavors firsthand. To RSVP for our next Seasonal Flavors cooking demonstration, visit stjohnsliving.org/embrace-series.
Kale & Mozzarella Panini
Yields: 4 servings
Ingredients
1 Tablespoon extra-virgin olive oil
1 small onion, finely chopped
3 Tablespoons balsamic vinegar
1 clove garlic, minced
8 cups chopped kale
1/4 cup water
8 slices whole-wheat bread
Olive oil cooking spray
½ cup shredded reduced fat, low moisture, part-skim mozzarella
1 medium tomato, cut into 8 thin slices
Heat oil in a large skillet over medium heat. Add onion and cook, stirring frequently, until golden brown, 5 to 7 minutes. Add vinegar and cook until almost evaporated, about 1 minute. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add kale and water (the pan will be full). Stir, cover and cook, stirring occasionally, until the kale is wilted and the water has evaporated, about 5 minutes. Remove from heat.
To prepare panini: Preheat panini maker to high. Coat one side of each slice of bread with cooking spray. With the sprayed side down, spread the kale mixture on 4 slices of bread (about 1/2 cup per sandwich). Top each with ? cup cheese and 2 slices tomato. Top with the remaining bread, sprayed-side up. Press in the panini maker until crispy, 3 to 5 minutes.
Nutrition Information: 328 calories/serving, 9.1 g total fat (1.8 g saturated fat, 2.5 g monounsaturated fat, 0.6 g polyunsaturated fat), 56.7 g total carbohydrates, 2.8 g fiber, 7.5 mg cholesterol, 562.8 mg sodium, 15.4 g protein
Source: www/eatingwell.com
Mediterranean Wrap
Yields: 4 servings
Ingredients
½ cup water
? cup couscous, preferably whole-wheat
1 cup chopped fresh parsley
½ cup chopped fresh mint
¼ cup lemon juice
3 Tablespoons extra-virgin olive oil
2 teaspoons minced garlic
¼ teaspoon freshly ground pepper
1 pound chicken tenders
1 medium tomato, chopped
1 cup chopped cucumber
4 10-inch spinach or sun-dried tomato wraps or tortillas
Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
Combine parsley, mint, lemon juice, oil, garlic, and pepper in a small bowl.
Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture. Place the tenders in a large nonstick skillet and cook over medium heat until cooked through, 3 – 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
Stir the remaining parley mixture into the couscous along with tomato and cucumber.
To assemble wraps, spread about ¾ cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.
Nutrition Information: 390.3 calories/serving, 11.8 g total fat (1.5 g saturated fat,
7.5 g monounsaturated fat, 1.6 g polyunsaturated fat), 16.7 g total carbohydrates,
2.9 g fiber, 65 mg cholesterol, 61.7 mg sodium, 27.3 g protein
Source: www/eatingwell.com
Turkey & Tomato Panini
Yields: 4 servings
Ingredients
3 Tablespoons reduced-fat mayonnaise
2 Tablespoons nonfat plain yogurt
2 Tablespoons shredded Parmesan cheese
2 Tablespoons chopped fresh basil
1 teaspoon lemon juice
Freshly ground pepper, to taste
8 slices whole-wheat bread
8 ounces thinly sliced reduced-sodium deli turkey
8 tomato slices
2 teaspoons canola oil
Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread.
To prepare panini: Preheat panini maker to high. Coat one side of each slice of bread with cooking spray. Press in the panini maker until crispy, 3 to 5 minutes.
Nutrition Information: 286 calories/serving, 6 g total fat (1 g saturated fat,
3 g monounsaturated fat, 0 g polyunsaturated fat), 36 g total carbohydrates,
5 g fiber, 27 mg cholesterol, 681 mg sodium, 10 g protein
Source: www/eatingwell.com
