A satisfyingly crunchy and easy-to-pull-together meal

Research has shown that colon cancer risk increases as processed meat consumption increases. Processed meats include deli/luncheon meats, sausages, bacon and smoked meats.

Try to minimize these in your diet and substitute with fresh meats, fish, seafood and poultry. Also, try adding more veggie-rich dishes to your menu, like this quick, crisp sandwich, at least once a week. It’s an easy-to-pull-together, light and tasty meal.

Ingredients

  • 3 cups broccoli slaw
  • 1/2 carrot, shredded
  • 1/4 cup light mayonnaise
  • 1 tablespoon vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon sugar, or to taste
  • 1/8 teaspoon pepper, or to taste
  • 18 ounces meat from a rotisserie chicken
  • 6 whole wheat tortillas
  • 30 leaves of baby spinach

Directions

  1. Mix broccoli slaw and carrots together in large bowl. In a separate medium bowl, whisk together the mayonnaise, vinegar, olive oil, sugar and pepper. Pour this mixture over the broccoli slaw and carrots and toss to coat thoroughly. Refrigerate until you are ready to make your flatbread fold.
  2. When ready, add 1/2 cup of the broccoli slaw mixture to center of the flatbread. Top with 3 ounces of rotisserie chicken and finish by adding baby spinach leaves.

Ingredient health benefits

  • Broccoli: It may not have been the most appetizing vegetable growing up, but it doesn’t have to be on the side! Mixed into a wrap like this one, broccoli can be a fun, flavorful addition. It has a nice crunch, along with some vitamin C, vitamin K and vitamin B9 (folate). Potassium and magnesium help maintain stable bones and strong muscles. And the fiber broccoli provides may help lower your “bad” (LDL) cholesterol and keep calcium from building up in your blood vessels — both of which are excellent properties for your heart health.
  • Carrots: These well-known root veggies are rich in vitamin A (half a cup provides just over half your daily recommended intake) and carotenoids that help preserve your vision and strengthen your immunity. Carotenoids in particular may also lower your risk of developing certain cancers, along with gut-friendly fiber. Eating carrots regularly may even provide long-term benefits for your cholesterol levels. And with so many different colors to choose from, you can make your flatbread folds as vibrant as you want!
  • Olive oil: An ingredient that’s lived up to the hype, olive oil is full of fat-soluble vitamins that support many aspects of your health like your bones, vision and immune system. There are also unsaturated fats to help your heart by lowering bad cholesterol, elevating good cholesterol and helping to regulate your blood pressure. And that’s not all. Olive oil is loaded with antioxidants like polyphenols that help your body suppress unnecessary inflammation that can lead to chronic disease. In fact, the antioxidants found in olive oil may be especially effective in lowering your risk of cancer as part of a well-balanced eating plan.
  • Chicken: This versatile meat is an excellent way to add some complete protein to this dish. Chicken is a good source of vitamins B3, B6 and B12. Vitamin B3 (niacin) keeps your skin soft and fights inflammation while vitamin B6 promotes healthy immune cells. Your blood cells also get a boost from the vitamin B12, as well as iron.
  • Whole grains: Ever wondered why these tiny little shells are so important to have on your plate? Truth is, they’re packed with nutrients for head-to-toe health! Whole grains are loaded with B vitamins, which are responsible for vital functions such as creating and repairing DNA, as well as regulating your metabolism to help turn food into fuel. Unsaturated fats and vitamin E support your heart, skin and immune function. And certain natural compounds found in whole grains work with fiber to help lower your cholesterol and maintain a good gut microbiome.
  • Spinach: Popeye may have been onto something. This little leaf has a lot to offer, from bone-building nutrients like vitamin K and manganese to immunity-bolstering vitamin C. Spinach also has magnesium, folate and potassium, which encourage a healthy heart by working to keep your blood pressure in check. Carotenoids like lutein and beta-carotene protect your cells from damage by free radicals and promote your eye health. And lower down, insoluble fiber helps your “moves” stay smooth and keeps your stomach satisfied.

Nutrition information (per serving)

Makes 6 servings

Calories: 311
Total fat: 10.5 g
Saturated fat: 1.3 g
Fiber: 6.3 g
Sugar: 0.5 g
Protein: 25 g
Sodium: 596 mg
Calcium: 7.7 mg
Magnesium: 15.7 mg
Potassium: 616.7 mg