昼食簡単

Crunchy Vegetable Wraps

Name: Crunchy Vegetable Wraps
Prep time: 20 min
Cook time: 120 min
Total time: 140 min
Yield: 4
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

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.

2 h 20 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1/2 tortilla each

117

カロリー

タンパク質

15g

炭水化物

脂質

食物繊維

糖類

239mg

ナトリウム

飽和脂肪酸 2 g · コレステロール 8 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

low-fat cream cheese
4 tablespoons
ranch dressing
1/3 tablespoon · 1 teaspoon
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
1/4 cup
tomato, diced
1/2
green bell pepper, seeded and diced
1/8 cup
chives, chopped fine
2 tablespoons
flour tortillas
2

作り方

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.

メモ

•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!

出典: USDA MyPlate Kitchen · Connecticut Food Policy Council

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