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For about the same price as a fast-food version, you can make your own chicken wraps at home – only better! Improve on the recipe by using whole-wheat tortillas and more vegetables to boost the vitamin and fiber content. Garnish with tomato salsa instead of ranch dressing to keep saturated fat under control and to increase your vegetable intake.

To round out your meal, serve cooked green beans and corn. For dessert, enjoy kiwifruit and seedless grapes.

- Tips for Eating Healthy on a Budget »

Chicken Wraps

Makes 6 servings
Prep time: 10 minutes
Cook time: less than 10 minutes

Ingredients

1 lb boneless, skinless chicken breast tenders
1/3 cup barbeque sauce
6 large tortillas, preferably whole wheat
2 oz. shredded cheddar cheese
2 cups chopped tomatoes
2 cups shredded lettuce

Preparation:

Spray nonstick skillet with cooking spray and saute chicken tenders over medium-high heat about 6 minutes. Pour barbeque sauce over chicken and heat through.
Divide cooked chicken, cheese, tomatoes and lettuce among the tortillas, fold and wrap tortillas to contain ingredients.

Nutrition information per serving: 290 calories, 7 g total fat, 3 g saturated fat, 55 mg cholesterol, 31 g total carbohydrate, 3 g fiber, 25 g protein, 610 mg sodium.