
Crunchy Vegetable Wraps
Full of fresh and colorful veggies, these wraps are a great way to help meet your MyPlate goal of making half of your plate fruits and vegetables.
- 4 Servings
- Less than $3.00
Crunchy Vegetable Wraps
Full of fresh and colorful veggies, these wraps are a great way to help meet your MyPlate goal of making half of your plate fruits and vegetables.
- 4 Servings
- Less than $3.00
Ingredients
- 4 tablespoons low-fat cream cheese
- 1/3 tablespoon ranch dressing
- 1/4 cup broccoli, chopped
- 1/4 cup carrot, peeled and grated
- 1/4 cup zucchini, cut into small strips
- 1/4 cup yellow (summer) squash, cut into small strips
- 1/2 tomato, diced
- 1/8 cup green bell pepper, seeded and diced
- 2 tablespoons chives, chopped fine
- 2 flour tortillas
Steps
Wash hands with soap and water.
In a small bowl, stir ranch dressing into cream cheese; chill.
Wash and chop vegetables.
Steam broccoli in microwave for 1 minute with 1 tablespoon of water.
Spread cream cheese onto flour tortilla, staying one inch from edge. Sprinkle vegetables over cream cheese. Roll tortilla tightly.
Chill for 1 to 2 hours before serving (the wrap will hold its shape better). With a sharp knife slice into circles and serve.
Be creative. Try different vegetables, herbs, and spices. For examples, try green beans, lettuce, radishes, corn; dill, oregano, basil, mint, curry, or chili powder.
You can substitute pre-made flavored cream cheeses, such as chive, herb, or vegetable.
Try a sweet cream cheese and add fruit to your wrap for a different twist.
This wrap is great with soup or salad or served as a cool summer appetizer!
Ingredients
Serving Size: 1/2 tortilla each
Nutrients | Amount |
---|---|
Total Calories | 126 |
Total Fat | 5 g |
Saturated Fat | 2 g |
Monounsaturated Fat | 2 g |
Polyunsaturated Fat | 1 g |
Linoleic Acid | 1 g |
α-Linolenic Acid | 0.1 g |
Omega 3 - EPA | 0 mg |
Omega 3 - DHA | 0 mg |
Cholesterol | 8 mg |
Carbohydrates | 17 g |
Dietary Fiber | 2 g |
Total Sugars | 3 g |
Added Sugars included | 0 g |
Protein | 4 g |
Minerals | |
Calcium | 66 mg |
Potassium | 207 mg |
Sodium | 236 mg |
Copper | 70 mcg |
Iron | 1 mg |
Magnesium | 14 mg |
Phosphorus | 74 mg |
Selenium | 6 mcg |
Zinc | 0 mg |
Vitamins | |
Vitamin A | 105 mcg RAE |
Vitamin B6 | 0.1 mg |
Vitamin B12 | 0.1 mg |
Vitamin C | 15 mg |
Vitamin D | 0 mcg |
Vitamin E | 0 mg |
Vitamin K | 14 mcg |
Folate | 59 mcg DFE |
Thiamin | 0.2 mg |
Riboflavin | 0.1 mg |
Niacin | 1 mg |
Choline | 8 mg |
Source:
- Connecticut Food Policy Council