Salad/Bowls/Wraps

Grilled Chicken Wrap

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*Serves 1 

Per Serving: Calories 202, Protein 28.5g, Total Fat 5g, Carbs 17.5g, Fiber 10g

Ingredients: 

  • 1 La Factory Low Carb Tortilla

  • 3oz boneless, skinless chicken breast, grilled & chopped

  • 1 cup romaine Lettuce, shredded

  • 1 tbsp Walden Farms Amazin’ Mayo

  • 1/2 medium Tomato

  • Salt & Pepper to taste

Instructions: 

  • Grill chicken on bbq or George Forman grill (approx. 20-25 minutes), flip halfway through.

  • Microwave the tortilla until slightly warm (approx. 5–10 seconds); lay tortilla flat and spread Walden Farms Amazin’ Mayo down the center, lay chicken, tomato and lettuce on top.

  • Fold tortilla like a burrito.

Low Carb Salad on a Stick, Italian Style

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Recipe makes 4 servings, 1 skewer is one serving.  

Calories 57, Total Fat 3.75g, Protein 4g, Carbohydrates 3.5g.

Ingredients: 

  • 4 cups romaine lettuce, chopped into large chunks (1 bag of chopped romaine lettuce will work)

  • 8 large black olives, pitted

  • 8 small cherry tomatoes or grape tomatoes

  • 6 slices of reduced-fat salami, each slice cut into fours, see shopping tips

  • 8 teaspoons Walden Farms Italian Dressing

  • 2 teaspoons Parmesan cheese

  • 4 wooden, bamboo or other disposable skewers (such as plastic)

  • Instructions: 

  • To make each salad stick:
    a. Place 1 little triangle of salami on wooden stick.
    b. Make a small stack of lettuce (about ¼ cup of lettuce) and thread onto stick.
    c. Next, add 1 olive
    d. Add 1 more stack of lettuce
    e. Add 1 tomato
    f. Repeat these steps two more times ending with 2 triangles of salami on top
    g. Place on serving plate. Drizzle each with 2 teaspoons salad dressing and sprinkle ½ teaspoon Parmesan cheese on each.

    These can be prepped in advance and stored in the refrigerator. Drizzle the dressing and sprinkle with cheese just before serving.

BLT Salad Wrap

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*Serves 1

Per Serving(: Calories 155, Carbs 15g, Protein 18g, Total Fat 4g, Fiber 8g

Ingredients: 

  • 1 La Factory Low Carb Tortilla

  • 4 slices extra lean turkey bacon

  • 1 medium Roma Tomato, chopped

  • 1/2 cup Romaine lettuce, shredded

  • 1 tbsp fat-free mayonnaise

Instructions: 

  • Cook turkey bacon according to the package instructions; once cool enough to handle, chop coarsely.

  • Warm tortilla in the microwave (approx. 5–10 seconds); lay tortilla out flat on serving plate, spread mayonnaise all over the tortilla, leaving about 1 inch of space around the perimeter.

  • Layer the lettuce, bacon, and tomato on top of the tortilla; roll up tightly and enjoy.

Buffalo Chicken Chop Salad Wrap

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*Serves 1 

Per Serving: Calories 164, Protein 21g, Total Fat 5g, Carbs 15g, Fiber 8g

Ingredients: 

  • 1 La Factory Low Carb Tortilla

  • 1/2 boneless, skinless chicken breast, cooked & chopped

  • 1/2 romaine Lettuce, shredded

  • 2 1/2 tsp hot cayenne pepper sauce

  • 2 tsp reduced-fat parmesan-style grated topping

  • 1/2 tsp fat free Sour Cream

Instructions: 

  • Place cooked chicken in microwave-safe dish, top with parmesan topping & cayenne pepper sauce; toss to coat & cook for 45 seconds on medium-high heat.

  • Microwave the tortilla until slightly warm (approx. 5–10 seconds); lay tortilla flat and spread sour cream down the center, lay chicken mixture and lettuce on top.

  • Fold tortilla like a burrito.

Chicken Taco Mason Jar Salad

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*Serving size: 1 Jar  

Calories 318, Protein 35g, Total Fat 10g, Carbs 22g, Fiber 3.5g

Ingredients: 

  • 1/4 cup Greek non fat yogurt, plain

  • 1/4 cup taco sauce

  • 2 cups romaine salad, chopped

  • 6 oz chicken breast, cooked & chopped

  • 1/2 cup black beans

  • 1/2 cup corn

  • 1/2 cup grape tomatoes, sliced

  • 1/4 cup reduced fat mexican cheese, grated

Instructions: 

  • Whisk together yogurt and taco sauce in a small bowl until completely combined.

  • Place an equal amount of dressing at the bottom of each jar.

  • Divide remaining ingredients among the jars, layering in the following order: chicken, black beans, corn, cheese, tomatoes and lettuce.

  • Twist on the top to seal your salads and refrigerate until ready to serve.

  • When you’re ready to eat, just dump the jar onto a large plate or bowl and enjoy!

Chicken & Bean Burritos

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*Serving size: 1 burrito half, 2 tablespoons pico de gallo, and 1 tablespoon sour cream.

Calories 287, Protein 25g, Total Fat 8.5g, Carbs 25g, Fiber 3g

Ingredients: 

  • 3/4 lb chicken breast tenders, cut into 1-inch pieces

  • 1/2 cup pre-chopped onion

  • 1 1/2 tsp chili powder

  • 1/2 tsp ground cumin

  • salt & peper to taste

  • 2 tsp canola oil

  • 1/2 cup low-sodium black beans, rinsed and drained

  • 1 tbps minced garlic

  • 2 (10-inch) flour tortillas

  • 1/4 cup shredded Monterey Jack cheese

  • Cooking spray

  • 1/2 cup pico de gallo

  • 1/4 cup low-fat sour cream

Instructions: 

  • Combine first 5 ingredients in a bowl; toss well.

  • Heat a large skillet over medium-high heat. Add oil; swirl to coat.

  • Add chicken mixture; cook 8 minutes or until chicken is done, stirring occasionally.

  • Add beans and garlic; cook 2 minutes or until heated, stirring frequently.

  • Divide chicken mixture evenly among tortillas.

  • Top each burrito with 2 tablespoons cheese. Roll up each burrito.

  • Heat a large skillet over medium-high heat.

  • Coat both sides of burritos evenly with cooking spray.

  • Place burritos in pan; cook 2 minutes on each side or until browned.

  • Cut burritos in half. Top with pico de gallo and sour cream.

Sloppy Joe Salad

 

Recipe makes one serving.  

Calories 175, Protein 20g, Total Fat 5g, Carbohydrates 13g.

Ingredients: 

Instructions: 

  • Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe Mix and 5 ounces of HOT water in a saucepan. Stir thoroughly.

  • Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.

  • Toss together all ingredients topped with sloppy joe mixture.

  • Add Walden Farms dressing as desired.

Healthy Burrito Bowl

 

Recipe makes one serving.  

Calories 350, Protein 42.6g, Total Fat 3.8g, Carbohydrates 36.3g.

Ingredients: 

  • 1/4 Cup Black Beans

  • 1 Teaspoon Chicken Broth

  • Pinch of Cumin

  • Pinch of Cayenne

  • Pinch of Garlic Powder

  • 1/2 Cup Red Cabbage, Sliced Thin

  • 3 Ounces Precooked Grilled Chicken Breast, Sliced Thin

  • 2 Tablespoons Nonfat Greek Yogurt

  • 2 Tablespoons Fresh Salsa

  • Fresh Cilantro, for garnish

  • Sliced Green Onions, for garnish

Instructions: 

  • Microwave black beans with chicken broth, cumin, cayenne, and garlic powder or high for 30 to 45 seconds until heated; set aside.

  • Add red cabbage to your bowl then spoon the black beans on top. Layer sliced chicken, greek yogurt, salsa, cilantro and green onions on top and enjoy!

Buffalo Chicken Chop Salad Wrap

 

Recipe makes 1 serving.  

Calories 164, Protein 21g, Total Fat 5g, Carbohydrates 15g, Fiber 8g.

Ingredients: 

  • 1 La Tortilla Factory Low-Carb Tortilla

  • 1/2 Boneless, Skinless Chicken Breast, Cooked & Chopped

  • 1/2 Cup Romaine Lettuce, Shredded

  • 2 1/2 Teaspoon Hot Cayenne Pepper Sauce

  • 2 Teaspoon Reduced-Fat Parmesan Cheese, Grated

  • I 1/2 Teaspoon Fat-Free Sour Cream

Instructions: 

  • Place cooked chicken in a microwave-safe dish, top with parmesan topping & cayenne pepper sauce; toss to coat & cook for 45 seconds on medium-high heat.

  • Microwave the tortilla until slightly warm (approximately 5-10 seconds); lay tortilla flat and spread sour cream down the center. Lay the romaine & chicken mixture on top.

  • Fold tortilla like a burrito around filling and enjoy!

Thai-Style Beef & Melon Salad

 

Serving Size is about 2 cups.  

Calories 149, Protein 15g, Total Fat 3g, Carbohydrates 18g, Fiber 3g.

Ingredients: 

  • 12 Ounces of Beef Sirloin, or Other Boneless Steak, About 1-inch Thick, Trimmed

  • 1/4 Teaspoon Kosher Salt

  • 1/4 Teaspoon Freshly Ground Pepper

  • 1/4 Cup Lime Juice

  • 3 Tablespoons Fish Sauce

  • 2 Teaspoons Sugar

  • 1 Clove Garlic, Grated or Minced

  • 1/2-1 Teaspoon Crushed Red Pepper

  • 1 Medium-Large Firm Ripe Melon

  • 1 Small Green Bell Pepper

  • 1 Small Red Bell Pepper

  • 6 Cups Lightly Packed Torn Boston Lettuce, (about 1 head)

  • 1/2 Cup Slivered Red Onion

  • 1/2 Cup Thin Cucumber Slices, Halved

  • 1/2 Cup Lightly Packed Fresh Cilantro Leaves

  • 1/2 Cup Lightly Packed Torn Fresh Mint Leaves

Instructions: 

  • Preheat grill to Medium.

  • Sprinkle both sides of steak with salt and pepper. Grill the steak about 5 minutes per side for medium-rare and 6 minutes per side for medium. Transfer the steak to a clean cutting board and let rest for 5 minutes before thinly slicing crosswise.

  • Meanwhile, whisk lime juice, fish sauce, sugar, garlic, and crushed red pepper to taste in a small bowl. Cut melon into enough 5-inch long matchsticks to make 4 cups. (Reserve any remaining melon for another use.) Cut bell peppers into 2-inch long matchsticks. Combine the melon and peppers in a large bowl along with lettuce, onion, cucumber, cilantro, and mint.

  • Add the sliced beef to the salad. Whisk the dressing, pour it over the salad and gently toss to combine.