Yield: 1 Servings | Serving Size: 1 wrap

Two halfs of a wrap, stacked on top of one another.

Cost/Serving: $0.77

Ingredients:

1 (8-inch) whole wheat tortilla

1 teaspoon spread, such as low-fat mayonnaise or ranch dressing, mustard, or dill/vegetable flavored dip

1/2 cup shredded, sliced, or chopped vegetable(s), such as lettuce, tomato, slaw mix, cucumber, onion, carrot

1 ounce* protein foods, such as cooked sliced chicken or beef, 1/4 cup tuna, 1 hard-cooked egg, or 1/4 cup refired beans

1 Tablespoon shredded mozzarella or other cheese

*1 ounce is about 1/3 the size of a deck of playing cards.

 

Directions: 

  1. Mix the spread and the vegetables together.
  2. Spread vegetable mixture on tortilla.
  3. Spoon on the protein choice and sprinkle on the cheese.
  4. Roll up and eat or heat in microwave for 30 seconds to melt cheese.

 

Example: Canned diced tomatoes (in place of spread, frozen corn, pinto and/or black beans, cheddar cheese, and spices such as chili powder, micned garlic, paprika, salt, and pepper.

 

Variation: For a crisper version, cook in 350°F oven or toaster oven for 10 minutes.

 

Nutrition Facts: Servings: 1, Serving Size: 1 wrap
Amount per serving: Calories 190, Total Fat 6g, Saturated Fat 2.5g, Trans Fat 0g, Cholesterol 25mg, Sodium 420mg, Total Carbohydrate 22g, Dietary Fiber 0g, Total Sugars 2g (Incl. 0g Added Sugars), Protein 13g

 

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