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Crunchy Vegetable Wraps

plate of Crunchy Vegetable Wraps
Makes: 4 servings

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.

Ingredients

  • 4 tablespoons low-fat cream cheese
  • 1/3 tablespoon ranch dressing (1 teaspoon)
  • 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

Directions

  1. Wash hands with soap and water.
  2. In a small bowl, stir ranch dressing into cream cheese; chill.
  3. Wash and chop vegetables.
  4. Steam broccoli in microwave for 1 minute with 1 tablespoon of water.
  5. Spread cream cheese onto flour tortilla, staying one inch from edge. Sprinkle vegetables over cream cheese. Roll tortilla tightly.
  6. Chill for 1 to 2 hours before serving (the wrap will hold its shape better). With a sharp knife slice into circles and serve.

Notes

  • 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!

Learn more about:

Source:

Connecticut Food Policy Council

Nutrition Information

Serving Size: 1/2 tortilla each
Nutrients Amount
Total Calories 117
Total Fat 5 g
Saturated Fat 2 g
Cholesterol 8 mg
Sodium 239 mg
Carbohydrates 15 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 67 mg
Iron 1 mg
Potassium 190 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 117
Total Fat 5 g
Saturated Fat 2 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 8 mg
Carbohydrates 15 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 67 mg
Potassium 190 mg
Sodium 239 mg
Copper 0 mg
Iron 1 mg
Magnesium 14 mg
Phosphorus 88 mg
Selenium 6 mg
Zinc 0 mg
Vitamins
Vitamin A 98 mcg
Vitamin B6 0.1 mg
Vitamin B12 0.1 mcg
Vitamin C 16 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 15 mcg
Folate 49 mcg
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 8 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Grains 1 ounces
Vegetables 1/2 cups
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