A good lunch for a hike or a busy day needs to be compact yet full of good nutrition. A bread-based sandwich dries out easily and may be damaged or flattened in transit. A roll-up built on a flour tortilla base tastes fresh hours after you pack it.
Things You'll Need
- Flour tortilla
- Barbecue sauce
- Sliced turkey
- Shredded lettuce
- Chopped carrot
- Chopped red pepper
- Foil or large plastic zippered bag
Pour 1 tablespoon of barbecue sauce in the center of a flattened tortilla. Spread the sauce with the back of the spoon until it covers the tortilla in a thin layer.
Layer the turkey slices over the barbecue sauce.
Spread a layer of shredded lettuce over the turkey.
Add chopped carrot and chopped red pepper to the lettuce layer. The vegetable bits give the roll-up a nice crunch and add a dab of moisture.
Roll the tortilla tightly, starting from the edge nearest you. Apply gentle pressure to the top as you roll it over into a tube.
Place the rolled tortilla on a sheet of foil. Hold the end of the foil against the tortilla and roll it up into a tight tube. Pinch the ends to seal. Alternatively, tuck the roll-up into a large plastic zipper bag and roll the bag around the roll-up, pressing out air as you go. Seal the bag closed.
Tips & Warnings
- Use mustard or mayonnaise in place of the barbecue sauce if you prefer.
- Additions like tomato and avocado tend to make a roll-up squishy and messy. If you like, pack such ingredients in separate plastic zipper bags and tuck them into the roll-up just before you dine.
- The Rotation Diet; Trish Blascak
- Photo Credit Jupiterimages/Comstock/Getty Images
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