"This is my lightened version of classic Italian-American chicken Parmigiana," writes Nancy Kennedy, author of "The Hollywood Wrap," a book of low-fat sandwich alternatives. "The traditional recipe includes chicken cutlets that are breaded and fried, then baked covered in tomato sauce and a layer of cheese . . . These chicken parm Hollywood Wraps are delicious, quick-to-prepare, and nutritionally sound." They're great hot, but wonderfully flavorful cold.

Chicken Parm Wraps

Makes 4 wraps

4 whole wheat tortillas (8-inch), pesto garlic-flavored or plain

4 boneless, skinless chicken breast halves (6 ounces each), cooked and diced

2 plum tomatoes, diced

1 cup roasted red peppers, sliced

4 ounces fat-free mozzarella, cut into 4 slices

4 teaspoons extra-virgin olive oil

½ cup grated parmesan cheese

8 fresh basil leaves, shredded

Cook's notes: Though it's best served hot, this flavorful sandwich is good and tasty served cold.

Preliminaries: Heat the oven to 375 degrees.

Assemble, bake the wraps: Arrange the tortillas on a baking sheet. Top with the chicken, tomatoes, roasted peppers and mozzarella. Drizzle on 1 teaspoon of oil. Sprinkle on the parmesan.

• Bake for 3 to 4 minutes, or until the cheese melts.

• Remove from the oven and top with the basil.

Roll the wrap: Fold the bottom end of the tortilla up and over the filling, fold in both sides, and continue rolling.

Presentation: Serve hot or cold (see note below).

For easier transport: Let baked wraps cool on pan for 10 minutes. Wrap tightly in plastic wrap or transfer to a sandwich bag (cut in half, if needed, to fit). Refrigerate overnight. Pack with an ice pack.

Nutritional notes: Each serving provides 499 calories (141 from fat); 53 grams protein; 16 grams fat (5 grams saturated fat); 32 grams carbohydrates; 4 grams fiber; 134 milligrams cholesterol; 1,083 milligrams sodium.

Source: Adapted recipe from "The Hollywood Wrap" by Nancy Kennedy (Rodale, 2011).

"I make my skinny version of the traditional Cobb salad with turkey bacon, egg whites, and goat cheese -- all of which pack more health benefits than the classic ingredients. Watch out, this colorful concoction might just become one of your favorite salads to roll into a wrap!"

-- Nancy Kennedy, author, "The Hollywood Wrap"

Cobb Salad Wraps

Makes 4 wraps

4 turkey bacon strips

½ cup extra-virgin olive oil

4 teaspoons fresh lemon juice

4 teaspoons Dijon mustard

2 teaspoons red wine vinegar

2 teaspoons balsamic vinegar

2 hard-boiled eggs, peeled

6 cups chopped romaine lettuce, plus 4 large romaine leaves, center ribs cut out (see cook's notes)

4 boneless, skinless chicken breast halves (6 ounces each), cooked and diced

1 Hass avocado, chopped

2 plum tomatoes, chopped

1/3 cup crumbled fresh goat cheese

Cook's notes: The bacon, dressing and egg preparation can be done a day or two in advance; refrigerate prepared ingredients. You can assemble the filling -- except for the chopped lettuce -- the evening before filling the wraps. If you'd prefer a conventional wrap (rather than one rolled up in lettuce), have available four 8- to 9-inch tortillas.

Prepare the bacon: Cook the turkey bacon in a nonstick skillet over medium heat until crisp. Remove the bacon to paper towels to drain. When cool, chop and set aside.

Make the dressing: Whisk together the oil, lemon juice, mustard and vinegars in a bowl until blended.

Prepare the eggs: Halve the hard-boiled eggs and discard the yolks. Chop the whites into small pieces.

Assemble the filling: Combine the chopped romaine, bacon, egg whites, chicken, avocado, tomatoes, and goat cheese in a bowl and toss well to combine. Whisk the dressing again and toss with the salad ingredients.

Make the wraps: Spoon the salad onto the romaine leaves, roll up, and serve.

For easier transport: Package filling in a resealable bowl, and wrap the tortilla in a plastic bag. Fill and roll the tortilla just before serving.

Nutritional notes: Each serving contains 634 calories (402 from fat); 50 grams protein; 45 grams fat (8 grams saturated fat); 9 grams carbohydrates; 5 grams fiber; 245 milligrams cholesterol; 350 milligrams sodium.

Source: Adapted recipe from "The Hollywood Wrap" by Nancy Kennedy (Rodale, 2011).

"With little protein, a granola bar alone just ain't gonna cut it," writes Adrian Fiorino, author of "Insanewiches." "This granola hoagie adds peanut butter and cream cheese for increased protein."

The Granoagie PBJCC

Makes one serving

1 or 2 granola bars of your choice (see cook's notes)

2 tablespoons peanut butter

2 tablespoons strawberry jam

2 tablespoons cream cheese

Cook's notes: Use a conventional "uncoated" crunchy granola bar or, if you prefer a different texture, use a soft or "chewy" variety. The Kashi line of granola bars made with seeds, nuts and dried fruit is especially good in this offbeat sandwich. You'll need a chef's knife and a cutting board for this.

Preliminaries: If you're using a single granola bar, use a chef's knife to carefully cut the granola bar in half lengthwise. Separate into two slices of "bread."

Assembly: Spread a layer each of peanut butter, jam, and cream cheese on one slice of granola bread and top with the other.

Presentation: Wrap tightly in plastic wrap and chill thoroughly. Pack with an ice pack.

For easier transport: Because a dairy product is included in this recipe, the sandwich can be chilled thoroughly and then packed with an ice pack.

Source: Adapted recipe from "Insanewiches" by Adrian Fiorino (St. Martin's Griffin, 2011).

"Rediscover all things bready and sweet with a 'wich based on the soul food favorite, chicken with waffles," writes "Insanewiches" author Fiorino. Though it's at its best piping hot, this one is mighty tasty -- and fun -- served cold. "The waffles are drenched in syrup, and even the chicken doesn't get away unbreaded." (Send along the syrup in a small resealable container, or single-serve packets if you can find them.)

The Soulwich

Makes one serving

A 4- to 6-ounce breaded chicken breast

2 waffles, homemade or frozen

3 to 4 tablespoons maple syrup

A large pimento-stuffed olive

Cook's notes: By all means, prepare homemade chicken breasts if you prefer. See "variation" at end of this recipe.

Cook the chicken breast: Following package directions, bake or microwave the prepared patty to taste. Cool for 10 minutes.

Prepare the waffles: Either heat the waffles according to package directions or prepare homemade waffles. Cool for 5 to 7 minutes.

Assembly: Sandwich the chicken breast between the waffles. Pierce center with the olive on a toothpick.

Presentation: Provide syrup in a small resealable container or a single-serve packet.

For easier transport: Pack chicken breast in a zipper-lock sandwich bag and chill overnight. Thoroughly cool waffles before transferring to a zipper-lock bag or a resealable container. Refrigerate waffles if desired. Assemble the sandwich just before eating. Serve syrup over waffles or use for dunking.

Source: Adapted recipe from "Insanewiches" by Adrian Fiorino (St. Martin's Griffin, 2011).

Years ago while visiting my cousin, Laura, in San Francisco, she took me to a Giants baseball game at the old Candlestick Park. Among the great memories of that day were these luscious sandwiches. They're really free-form creations (of course, very Bay Area . . .) that can contain as many or as few of the ingredients listed here. The goal is a sandwich that is at once meltingly tender (cheese, avocado) and crispy-crunchy (veggies to taste) on good, chewy bread. It's a bit more grown-up than they may be used to, so try it out on your kids at home before you spring it on them in the lunchbox.

-- Joe Crea

Laura's Veggie Sandwich

Makes 1 serving

Two slices firm whole- or multi-grain bread

2 to 3 tablespoons prepared hummus (see cook's notes)

1 or 2 slices pepper jack, cheddar or colby cheese

3 or 4 medium-thick slices avocado, brushed with lemon juice

2 or 3 slices tomato

Thin slices of bell pepper, cucumber and/or onion (to taste)

3 or 4 tablespoons well-washed and drained alfalfa sprouts

Cook's notes: Make this a vegan sandwich by skipping the cheese and selecting bread made without animal products. If you don't care for hummus, substitute a dollop of mayonnaise, or add a smear of mustard (nice with the cheese).

Procedure: Spread hummus on one or both slices of bread. Stack cheese, avocado, assorted vegetables and tomato. Top with sprouts, then the second slice of bread.

For easier transport: This sandwich travels well, though it's best served thoroughly chilled (and cut in half, as it's messy). Wrap tightly in wax paper or plastic wrap. Or consider using a good hoagie, baguette or Cuban roll.

Source: Recipe from Joe Crea, food and restaurants editor, The Plain Dealer, from a concept by Laura Stefanski.

Who doesn't like these babies hot and juicy and oozing cheese, leaving a trail of sauce dripping down your chin? Well, someone who doesn't want to leave the cafeteria looking like John Belushi -- and anyone who appreciates the tangy sweetness of good spaghetti sauce and the firm "bite" of cold meatballs playing against a great crusty roll or slab of Italian bread. Instead of melting mozzarella over the hot version, try the shredded kind on this cold grinder. Those little bits melt on your tongue. It's the next best thing.

-- Joe Crea, Food and Restaurants Editor

Old-Fashioned Meatball Sandwich

Makes 2 sandwiches

2 6-inch sandwich rolls (preferably crusty Italian, submarine or French bread)

6 to 8 meatballs (about 1 to 1½ ounces each) cooked in tomato sauce

Up to 1 cup spaghetti sauce (see cook's notes)

¼ cup freshly grated Romano or parmesan cheese

½ cup shredded mozzarella cheese

Cook's notes: It should go without saying that homemade meatballs and spaghetti sauce taste best (assuming the cook knows his or her stuff). Be sure to remove any surface fat from the sauce; it can have a nasty mouthfeel when cold.

Procedure: The trick here is to use the sauce like a condiment, and just enough to moisten without making the sandwich sloppy.

• Split open the sandwich rolls. Lay them flat, cut sides up.

• Tap excess sauce from each meatball. Cut the meatballs in half, or slice them into thirds.

• Spread both cut sides of the bread with enough sauce to coat.

• Lay meatball halves or slices on one side of the bread.

• Sprinkle with grated cheese, then mozzarella.

• Fold the sandwich shut. Press it firmly, if you prefer.

For easier transport: Take an extra moment to cut the sandwich in half, preferably on the diagonal, for easier bites. Wrap each half in an oversized sheet of wax paper, which can be used to catch any dripping sauce. Enclose extra napkins in the lunchbox.

Source: Recipe from Joe Crea, food and restaurants editor, The Plain Dealer.