Veggies in a Blanket
This high protein appetizer is also great when traveling or take a whole wrap to school or work for lunch. If you don't have hummus, use bean dip.
Ingredients
1 cup low-fat hummus or bean spread
8 whole wheat tortillas
4 carrots, grated
8 lettuce leaves, 1-2 cups baby spinach or mixed greens, or 5 ounces alfalfa or bean sprouts
PER SERVING: 122 calories; 2.8 g fat; 0.3 g saturated fat; 18% calories from fat; 0 mg cholesterol; 5 g protein; 20.6 g carbohydrate; 1.5 g sugar; 4.9 g fiber; 251 mg sodium; 27 mg calcium; 2 mg iron; 2.1 mg vitamin C; 1424 mcg beta-carotene; 0.4 mg vitamin E
Preparation
Spread the hummus thinly on the tortillas. Add the carrots and lettuce. Roll up each tortilla. Slice into bite-sized pieces.
Serve Veggies in a Blanket immediately or cover tightly and store in the refrigerator for several hours. Prior to serving, bring the rolls to room temperature for the best flavor. Do not store the rolls longer than 1 day, as the tortillas and lettuce will become soggy.
Additional Tips
Variations: Add thin sticks of cucumber or red bell pepper, jicama or onion before rolling.
Recipe by
Katherine Lawrence
