By Kayla Colgrove, MS, RDN, ACSM-CPT, Extension Educator in Lancaster County
Fresh, crunchy, and full of flavor — these veggie wraps make healthy eating easy!
CRUNCHY VEGGIE WRAPS
(Yield: 4 Servings)
Ingredients:
• 4 Tablespoons low-fat cream cheese
• 1/2 teaspoon ranch seasoning mix
• 2 whole wheat tortillas
• 1/4 cup broccoli, chopped
• 1/4 cup carrots, grated
• 1/4 cup zucchini, cut into strips
• 1/4 cup yellow summer squash, cut into strips
• 1/2 tomato, diced
• 1/8 cup green bell pepper, seeded and diced
• 2 Tablespoons chives, chopped fine
1. Wash hands with soap and water.
2. In a small bowl, stir ranch seasoning into cream cheese, chill.
3. Wash and prepare vegetables.
4. Spread cream cheese mixture onto flour tortilla, staying one inch from edge.
5. Sprinkle vegetables and chives over cream cheese mixture. Roll tortilla tightly.
6. Repeat steps 4 and 5 for the second tortilla.
7. Chill for 1–2 hours before serving (the wrap will hold its shape better).
8. With a sharp knife, slice into circles and serve.
9. Store leftovers in a sealed container in the refrigerator for up to 4 days.
Nutrition Information: Serving Size (1/2 a wrap): Calories: 100 Total Fat; 4g Saturated Fat; 2g Cholesterol; 10mg Sodium; 260mg Total Carbohydrates; 13g Fiber; 1g, includes 0g Added Sugars; Protein; 4g Calcium; 2% Iron; 0% Potassium; 4%
Nutrition Software Used: ESHA Food Processor
Source: MyPlate Kitchen, Connecticut Food Policy Council