Special Diets
Low Fat

Low Fat Asian Shrimp Rolls

Ingredients

• 1 (16 oz.) can low sodium chicken broth
• 1 large fennel bulb, sliced
• 2 Tbs. chopped ginger
• 2 Tbs. sliced shallots
• 4 scallions, sliced
• 6 cups water
• 4 Tbs. salt
• 16 large prawns
• Non fat cooking spray
• 3 Tbs. low fat honey Dijon dressing
• 6 La Tortilla Factory Fat Free Soft Taco Size Tortillas (or 4 Fat Free Burrito Size)
• 1 bunch fresh basil

Directions

1. In a medium size pot combine chicken broth and 1/4 cup fennel, 1 tablespoon ginger, 1 tablespoon shallots and 1 tablespoon scallions. Add water and salt. Bring to a boil, then remove from heat. Add prawns to the broth and blanch for 2 minutes. Remove prawns and shock in ice bath until cool, set aside.
2. Spray a medium sized frying pan with nonstick spray and heat over medium. Add remaining ginger and shallots.
3. In a small bowl combine remaining fennel and scallions and sautéed ginger and shallots with honey Dijon dressing. Add prawns and mix well.
4. Lay tortillas flat and place 4-5 large basil leaves on one side (2-3 leaves if using Soft Taco Size tortillas). Place prawn mixture on top of basil leaves. Roll tightly, folding one edge in.

Number of Servings: 4-6

Low Fat Mediterranean Chicken Tacos

Ingredients

• 2 medium boneless, skinless chicken breasts, cut into strips
• 1 bottle Low Fat or Fat Free Italian Dressing
• 1/2 bunch fresh thyme, picked
• 4 tbs. olive oil
• 1 small yellow onion- thinly sliced
• 1 clove garlic - minced
• 1/3 cup Low Fat or Fat Free Honey Dijon Dressing
• Juice of 1/2 fresh lemon
• 1 bunch fresh tarragon- chopped
• 1/3 cup fresh parsley - chopped
• 6 La Tortilla Factory Low Carb Tortillas

Directions

1. Marinate chicken breasts in Italian dressing and thyme.
2. Heat 2 tablespoons of oil in a large sauté pan over medium heat. Cook chicken, stirring occasionally, for 3-5 minutes until cooked through. Transfer to a clean mixing bowl and set aside.
3. Add remaining oil to pan and sauté onions until caramelized. Add garlic and cook until garlic is browned. Season with salt and pepper to taste. Combine with chicken. Toss with Honey Dijon dressing, lemon juice, tarragon and parsley. Mix well.
4. Warm La Tortilla Factory Low Carb Tortillas according to heating instructions located on the back lip of tortilla bag. Place chicken mixture in center of each tortilla. Garnish with shredded red chard, shredded lettuce, low fat sour cream, or low fat cheese. Fold in half and enjoy!

Number of Servings: 6 tacos

Baked Teriyaki Tofu with Sprouts Wrap

Ingredients

• 4 oz firm tofu  
• 2 Tbsp teriyaki sauce
• ¼ tsp freshly ground black pepper
• ¼ cup bean sprouts
• ¼ cup shredded cabbage
• 2 Tbsp shredded carrot
• 2 La Tortilla Factory 100 Calorie Tortillas™

Directions

1. Preheat oven to 375ºF.
2. Drain the tofu and pat dry with a paper towel; cut into 1 inch cubes.  
3. Combine the tofu cubes with the teriyaki sauce and black pepper.
4. Spread the teriyaki marinated tofu onto a sheet pan and bake for 15- 20 minutes or until golden brown.
5. In a mixing bowl, combine the cooked tofu with bean sprouts, cabbage and carrot
6. Spread half of the tofu mixture on each warm tortilla, and roll up into wrap or taco.

Number of Servings: 2 < 300 calories each

Asian Rotisserie Chicken Salad Wrap

Ingredients

• 3½ oz shredded rotisserie chicken breast meat
• ¼ cup shredded cabbage
• ¼ cup shredded carrots
• 2 Tbsp coarsely chopped green onion
• 2½ Tbsp coarsely chopped cilantro
• 4 Tbsp Asian dressing (recipe below)
• 2 La Tortilla Factory 100 Calorie Tortillas™

Asian Dressing:

• 1 Tbsp +/- light sodium soy sauce
• 1 Tbsp + 1 tsp rice vinegar or sherry vinegar
• 1 tsp sesame oil
• 1 tsp grated fresh ginger
• 1 tsp fresh lime juice
• 1 Tbsp plus honey
• a pinch of freshly ground black pepper

Directions

1. Combine the ingredients for the dressing in a bowl and mix well with a fork.
2. Combine the chicken, cabbage, carrot, green onion and cilantro in a bowl and toss with dressing, mix well.
3. Place half of the chicken salad on each tortilla and roll into a wrap.

Number of Servings: 2 < 300 calories

Curried Chickpeas with Veggies and Yogurt Wrap

Ingredients

• 1 tsp canola or vegetable oil
• 4 Tbsp yellow onion, diced
• 2 oz canned chickpeas, drain and rinse with water
• 2 Tbsp diced red bell pepper
• 2 Tbsp diced fresh carrots
• 2 Tbsp diced Asian eggplant
• 1¼ tsp curry powder
• 2 Tbsp plain yogurt
• 1 tsp kosher salt
• ¼ tsp freshly ground black pepper
• 2 La Tortilla Factory 100 Calorie Tortillas™

Directions

1. Preheat a large sauté pan, add the oil and onion, cook over medium-heat for 2-3 minutes or until light brown. 
2. Add the chickpeas, bell pepper, carrots, eggplant and curry powder. Stir for 3-5 minutes or until the veggies are slightly tender. 
3. Stir in the yogurt, salt, black pepper and cook for about 2 more minutes.  Transfer to a bowl.
4. Spread the half the chickpeas mixture on each tortilla and roll up into a wrap.
5. To serve warm, place the rolled up tortillas with seam side down on a skillet over medium-low heat and cook for 2-3 minutes or until golden brown.

Number of Servings: 2

Pan Seared Mahi-Mahi with Mango Salsa Wrap

Ingredients

• 3 oz Mahi-Mahi fillets
• 1 tsp olive oil
• ¼ tsp black pepper
• 1 tsp kosher salt
• 2 Tbsp fresh mango, diced
• 3 Tbsp tomato salsa
• 1 oz green lettuce leaves
• 2 La Tortilla Factory 100 Calorie Tortillas™

Directions

1. Preheat a sauté pan; brush the Mahi-Mahi with oil, black pepper and salt and cook over medium-high heat for 2-3 minutes on each side. Cut into 1 inch thick slices.
2. Combine the diced mango and tomato salsa in a bowl.
3. Warm the tortillas in a skillet for few minutes.
4. Place a lettuce leaf on each warm tortilla; spread half of Mahi-Mahi and 1 Tbsp of mango salsa on top on each tortilla.
5. Fold the sides over the filling and roll up into a wrap

Number of Servings: 2