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Veggie WrapsVeggie Wraps

Prepared by: Tammy Roberts,
Nutrition Specialist,

University of Missouri Extension

August 28, 2016

 

Yield: 4 servings (3 pinwheels per serving)

 

Ingredients

  • 4 large radishes
  • 1 small carrot
  • 1 cup salad greens
  • 3 sprigs fresh herbs (parsley, dill, cilantro, or a combination)
  • 1 lemon
  • 2 ounces low-fat Swiss or cheddar cheese
  • 1 large, ripe avocado
  • 1/4 cup nonfat plain yogurt
  • 3 (8-inch) whole wheat flour tortillas
  • Optional: 5 ounces thinly sliced roasted turkey

 

Preparation

  • Scrub and rinse radishes and carrots. Rinse salad greens. Pat all veggies dry. Use a vegetable peeler to peel radishes and carrots into long, thin strips into a medium bowl. Rinse the herbs and tear the leaves into small pieces. Rinse the lemon and zest using the small holes of a box grater. Cut in half and remove the seeds. Grate the cheese.
  • Slice the avocado lengthwise. Remove the pit and scoop the avocado out of the shell. In a small bowl, use a fork to mash the avocado. Stir in the yogurt. Squeeze a little bit of the lemon juice onto the avocado mixture. Add the herbs and a pinch of lemon zest and stir.
  • Warm 1 tortilla in the microwave for 30 seconds; longer if needed. Place the warm tortilla on a cutting board. Spread 1/3 of avocado mixture over the center of the tortilla. Layer with 1/3 greens, 1/3 veggie strips, and 1/3 cheese. If using turkey, add 1/3 now. Squeeze more lemon juice over the mixture. Roll the tortilla and toppings into a log shape. Slice into four pinwheels. Repeat the process for the other two wraps.
  • Serve at room temperature or refrigerate until cold, about 2 hours. Serve on a bed of greens or with whole grain bread.

 

Nutrition information per serving (3 pinwheels)

Calories: 220

Total Fat: 10g

Saturated Fat: 1.5g

Protein: 9g

Carbohydrates: 28g

Fiber: 6g

Sodium: 320mg

 

 

Source: Share Our Strength’s Cooking Matters Program

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Monday, August 01, 2016