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Crunchy Vegetable Wraps

Crunchy Vegetable Wraps

203 Ratings
203 Ratings
Recipe Image
plate of Crunchy Vegetable Wraps
Makes: 4 servings
Total Cost: $$$$

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 cream cheese, low-fat
  • 2 flour tortillas
  • 1/3 tablespoon Ranch dressing (1 teaspoon)
  • 1/4 cup broccoli (washed and chopped)
  • 1/4 cup carrot (peeled and grated)
  • 1/4 cup zucchini (washed and cut into small strips)
  • 1/4 cup summer squash (yellow, washed and cut into small strips)
  • 1/2 tomato (diced)
  • 1/8 cup green bell pepper (seeded and diced)
  • 2 tablespoons chives (chopped fine)

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 126
Total Fat 5 g
Saturated Fat 2 g
Cholesterol 8 mg
Sodium 236 mg
Carbohydrates 17 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 66 mg
Iron 1 mg
Potassium 207 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 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

Nutrients will display if the data is available

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

MyPlate Food Groups

Vegetables 1/2 cups
Grains 1 ounces

Write a review

Takes a lot of prep time
10/01/10
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