Monday, June 7, 2010

Wednesday: Mediterranean Salmon Wrap with White Bean Hummus and Watermelon

This is a yummy, quick and healthy meal that you can serve for either lunch or dinner. If you are in a hurry, make the salmon mixture ahead of time, and store in the fridge. Also, another time saving tip is to buy store bought hummus instead of making your favorite store-bought is Trader Joe's Tuscon White Bean Hummus. Don't let the huge list of ingredients scare you with this one, you probably have a lot of the stuff already on hand.

Salmon Wrap Recipe
4 servings
2 (5oz) cans of salmon, well drained
1/4 cup parsley, chopped
1/4 cup pitted Kalamata olives, chopped
1/4 cup red onion, diced
2 TB olive oil
1/2 tsp lemon peel, grated
2 TB lemon juice
12 romaine lettuce leaves, thick ribs removed
4 whole wheat tortillas
1/2 cup bottled roasted red pepper, sliced (or make your own...1 red bell pepper under broiler for 10 minutes, let cool in a plastic bag for 15 minutes, peel off skin)
8 TB Hummus (see recipe below)

1. In a bowl, combine salmon through lemon juice. Season with salt and pepper. 
 2. To make each wrap, spread 2 TB of hummus on tortilla (or skip this step and just use it as a dip on the side), place 3 lettuce leaves on top, add salmon salad. Top with a few red bell pepper slices and tomato. 
 3. Fold the tortilla about an inch over each end of the filling, roll up. Serve with orange slices or cut up watermelon. 

White Bean Hummus Recipe 

1/4 cup chopped green onions
2 TB fresh lemon juice
2 TB tahini (sesame-seed paste--see more about it below)
1/2 tsp dried oregano
1/4 tsp cumin
1/8 tsp salt and black pepper, each
1 (19 oz) can of cannellini beans or other white beans, rinsed and drained or use 2 1/3 cup homemade beans (Want to know more about homemade beans? Check out this link Homemade Beans  )
1 garlic clove, peeled

1. Combine all of the ingredients in a food processor, and process until the mixture is smooth. Serve inside of salmon wrap or on the side. Store the leftover hummus in fridge for only 3-4 days, or you can freeze it up to a month.


Plan and Prep Ahead

Here are some helpful techniques to make life a little easier once dinner time hits. These tips will especially help those that work full-time and don't have a lot of time to prepare dinner.

~Chop veggies ahead of time.
~Mix salmon mixture up ahead of time, and keep in fridge until ready to use.
~Make hummus ahead of time and keep in fridge for up to 4 days.


Who likes to CHANGE IT UP? 

~Try adding grated parmesan cheese to the salmon wrap. 
~Instead of salmon try tuna.
~Add roasted or thawed corn instead of tomato and bell pepper.
~Replace parsley with cilantro. 
~Chop up some green onion instead of red onion.
~For a different flavor try lime instead of lemon. 
~Stuff salmon mixture into a pita instead of tortilla and add some crumbed feta or goat cheese on top.


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