Mediterranean chicken wrap

Grilled marinated vegetables

Nuts and dried fruit

Wraps are a great way to make a sandwich that won't fall apart, and many people actually prefer their exotic possibilities compared to the traditional between-the-bread sandwich. All kinds of variations are possible with this one -- try it with olives, tapenade, grilled zucchini, eggplant, or summer squash instead of or in addition to mushrooms and peppers.

Mediterranean Chicken Wrap

Eight servings

• 8 6-inch flour or whole wheat tortillas
• 1/2 cup basil pesto
• 1 1/4 lbs. cooked chicken meat, diced
• 1 1/2 cup portabella mushrooms, roasted and sliced 1 cup red bell pepper, roasted, peeled, and sliced
• olive oil
• 1 head Boston lettuce
• 1 small red onion, thinly sliced
• 4 oz. grated cheddar cheese
• 1/4 tsp. salt
• 1/8 tsp. ground black pepper

1. 1. Place vegetables on a cookie sheet, brush lightly with olive oil, and season with some of the salt. Place in a 350-degree oven and cook until tender.
3. 2. On each tortilla, spread basil pesto, and then layer chicken, roasted vegetables, lettuce, onion, and cheese.
5. 3. Season with the rest of the salt and the pepper, then fold in ends and roll. Add some nuts and dried fruit to your lunch tote, and you've got a meal.

Basil Pesto

Pesto can be used as a topping for pasta, a dressing for pasta salad, a marinade for grilled chicken or pork, and even a sandwich spread. And basil isn't the only herb that can be used -- it can be made with sage, arugula, and a wide variety of other green herbs and vegetables.

• 2 cups fresh basil, chiffonade
• 1/4 cup + 2 tbsp. pine nuts, toasted and cooled
• 1 clove garlic, sliced
• 1 cup extra-virgin olive oil
• 1/4 cup + 2 tbsp. parmesan cheese, grated

1. 1. Put basil, pine nuts, and garlic in the bowl of a food processor and pulse until fairly smooth.
2. 2. Pour 3/4 of the olive oil in a steady stream into running food processor until the mixture is thick but liquid.
3. 3. Add grated parmesan and continue to process. Adjust to desired consistency with the remaining oil. Check seasoning and adjust if necessary. Use immediately or cover with a thin layer of olive oil and store in the refrigerator.

Credit: Getty Images

Ann Cooper, director of nutrition services for the Berkeley Unified School District, in Berkeley, California, is the author of Lunch Lessons: Changing the Way We Feed Our Children.