- 1 medium yellow onion, finely diced
- 8 oz fresh mushrooms, roughly chopped*
- 8 oz soy crumbles (thawed if frozen)
- 6 oz (1.5 cups) low-fat cheddar or Colby-jack cheese, shredded
- 4 large high-protein wraps, cut in half*
- 1.5 cups low-sugar pasta sauce
- Preheat the oven to 375 degrees F.
- Spray a 9”x13” pan and an 8”x6” pan with nonstick spray. Set both aside.
- In a large nonstick skillet, sweat the onions over medium heat until they are soft and translucent (about 5 minutes).
- Turn the heat up to medium-high, add the mushrooms, and sauté the mixture until the mushrooms are soft and browned (about 3 minutes).
- Turn off the heat, and transfer the onions and mushrooms to a large bowl.
- Add the soy crumbles and cheese to the onion/mushroom mixture. Gently stir the four ingredients together with a rubber spoonula until well-combined.
- Place a heaping 1/3 cup of the cheesy-mushroom mixture in the center of one of the halved protein wraps. Roll the wrap around the mixture like a manicotti (see the first picture below for an illustration). Place the wrap in the prepared 9”x13” pan.
- Repeat the above step with the remaining seven wrap pieces. Place two of the wraps in the 8”x6” pan.
- Spread the pasta sauce evenly over all of the rolled wraps.
- Cover the pan with tin foil, and bake for 10 minutes.
- Remove the tin foil, and bake for 10 more minutes, or until the pasta sauce is slightly browned and bubbly.
- Let the dish stand for 2-3 minutes, then serve.
Makes 8 servings.
Nutritional information per serving: 190 calories, 6.5 g fat, 19 g carbohydrate, 8 g fiber, 4 g sugar, 18 g protein.
A few notes:
- I used baby portabella mushrooms for this dish, but you can use any variety that you like.
- An alternative to using the four wraps would be to use four large tortillas cut in half, or eight small tortillas. As always, just note that if you use different ingredients from what I used, the nutritional information will probably change.
Mental Cost (ingredient availability): Low-medium.
Financial Cost (ingredient cost): Low.
Emotional Cost (cooking skill level): Medium.
Time Cost (recipe preparation): Low.
Life Cost (clean up time/effort): Medium-low.
Worth It? (rate from 1-5): 3.23
Miscellaneous suggestions, insights, and/or thoughts:
- When my sweetie and I visited his parents a few weekends ago, his mom made us a dish that resembled a cheese quesadilla, but served with spaghetti sauce instead of salsa. I found the combination intriguing, so I used that as a starting point for this meal.
- With this dish, the wrap stayed nice and soft. But if you prefer a crunchy tortilla exterior, you could add the tomato sauce to the cheesy-mushroom mixture, thereby omitting spreading the tomato sauce over the top of the wraps (and therefore allowing them to crisp up instead of stay soft). If you choose this option, I would bake the wraps uncovered for the full 20 minutes.
- The flavors of this dish are very mild. If you want some spice/heat, you could add some diced/canned green chilis, or some cayenne powder. (Or both.)
- All of the ingredients blended together very well – I couldn’t “pick out” any solo player among the bunch.
- This meal can be used to serve vegetarians and carnivores alike. If you never told the meat eaters what was in this dish, they would swear they were eating a hamburger casserole.
- All in all, this is homey food. Nothing fancy or super-spectacular, but definitely sufficient for a good weekday family meal.