Roasted Vegetable Wrap
Good Nutrition: It’s a Wrap!
With new research showing a convincing link between processed meat and colorectal cancer, there’s no better time to look for deli sandwich alternatives. This veggie wrap offers the convenience of a traditional on-the-go lunch, with the added benefit of nearly a third of your recommended daily fiber intake. Roasting the vegetables brings out their natural sweetness and preserves their rich vitamin and mineral content.
Ingredients:
With new research showing a convincing link between processed meat and colorectal cancer, there’s no better time to look for deli sandwich alternatives. This veggie wrap offers the convenience of a traditional on-the-go lunch, with the added benefit of nearly a third of your recommended daily fiber intake. Roasting the vegetables brings out their natural sweetness and preserves their rich vitamin and mineral content.
Ingredients:3 large portabella mushrooms, washed and sliced into 1/2-inch strips
1 medium zucchini, thinly sliced
1 medium red bell pepper, seeded and cut in 1/4 inch strips
1 medium yellow onion, sliced into 1/2-inch rounds
2 tsp. olive oil, divided plus olive oil for coating baking sheets
Sea salt and freshly ground pepper to taste
1 tsp. minced garlic
2 teaspoons minced fresh rosemary (or 1/2 tsp. dried and crushed)
2 large whole-wheat tortilla wraps (13-inch size)
2 Tbsp. reduced-fat cream cheese*
*To make this recipe even healthier, make your own goat's milk quark cheese to use instead of the cream cheese. See:
(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)
Instructions:
1. Preheat the oven to 375 degrees. Spray two baking sheets with cooking spray and set them aside.
2. In a large bowl, gently toss the mushrooms, zucchini, red pepper and onion with the oil, salt, pepper, garlic and rosemary. Arrange the coated vegetables in a single layer on the two baking sheets. Roast until the vegetables are tender, about 15 minutes. Set the cooked vegetables aside.
3. To assemble the wraps, spread 1 Tbsp. of the cream cheese over each tortilla, enough to thinly cover one side of the bread completely. Next, divide the roasted vegetables evenly between the two tortillas. Roll up the wraps, starting at the bottom. To keep the filling from pushing forward, keep pulling the rolled part toward you; this also helps to make a firm roll. Wrap the roll in BPA free plastic wrap or wax paper and refrigerate 4 to 24 hours.
4. To serve, cut into 2-inch slices.
Makes 4 servings.
Per serving: 240 calories, 6 g total fat (2g saturated fat),37 g carbohydrate, 10 g protein, 7 g dietary fiber, 430 mg sodium.
Instructions:
1. Preheat the oven to 375 degrees. Spray two baking sheets with cooking spray and set them aside.
2. In a large bowl, gently toss the mushrooms, zucchini, red pepper and onion with the oil, salt, pepper, garlic and rosemary. Arrange the coated vegetables in a single layer on the two baking sheets. Roast until the vegetables are tender, about 15 minutes. Set the cooked vegetables aside.
3. To assemble the wraps, spread 1 Tbsp. of the cream cheese over each tortilla, enough to thinly cover one side of the bread completely. Next, divide the roasted vegetables evenly between the two tortillas. Roll up the wraps, starting at the bottom. To keep the filling from pushing forward, keep pulling the rolled part toward you; this also helps to make a firm roll. Wrap the roll in BPA free plastic wrap or wax paper and refrigerate 4 to 24 hours.
4. To serve, cut into 2-inch slices.
Makes 4 servings.
Per serving: 240 calories, 6 g total fat (2g saturated fat),37 g carbohydrate, 10 g protein, 7 g dietary fiber, 430 mg sodium.
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