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Crunchy Vegetable Wraps

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.

  • 4 Servings
  • Less than $3.00

Ingredients

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

Steps

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.

7

Be creative. Try different vegetables, herbs, and spices. For examples, try green beans, lettuce, radishes, corn; dill, oregano, basil, mint, curry, or chili powder.

8

You can substitute pre-made flavored cream cheeses, such as chive, herb, or vegetable.

9

Try a sweet cream cheese and add fruit to your wrap for a different twist.

10

This wrap is great with soup or salad or served as a cool summer appetizer!

Ingredients

Serving Size: 1/2 tortilla each

NutrientsAmount
Total Calories126
Total Fat5 g
Saturated Fat2 g
Monounsaturated Fat2 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.1 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol8 mg
Carbohydrates17 g
Dietary Fiber2 g
Total Sugars3 g
Added Sugars included0 g
Protein4 g
Minerals
Calcium66 mg
Potassium207 mg
Sodium236 mg
Copper70 mcg
Iron1 mg
Magnesium14 mg
Phosphorus74 mg
Selenium6 mcg
Zinc0 mg
Vitamins
Vitamin A105 mcg RAE
Vitamin B60.1 mg
Vitamin B120.1 mg
Vitamin C15 mg
Vitamin D0 mcg
Vitamin E0 mg
Vitamin K14 mcg
Folate59 mcg DFE
Thiamin0.2 mg
Riboflavin0.1 mg
Niacin1 mg
Choline8 mg

Source:

  • Connecticut Food Policy Council