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Crunchy Veggie Wrap

Note: This recipe is for anyone following a vegetarian (meat-free) diet.

Prep time: 5 minutes

What you need:

  • 1/2 c. fat-free cream cheese
  • 4 8-inch flour tortillas
  • 2/3 c. romaine lettuce, shredded
  • 2/3 c. red cabbage, shredded
  • 1 red tomato, diced
  • 1/4 c. red onions, sliced
  • 1/3 c. carrots, grated
  • 1/4 c. blue cheese
  • 1 c. alfalfa sprouts


  • knife (you'll need help from your adult assistant)

What to do:

  1. Spread 2 tbsp. cream cheese over one side of each tortilla.
  2. Divide remaining ingredients evenly among tortillas.
  3. Roll up each tortilla.
  4. Cut each rolled wrap in half diagonally.

Nutritional analysis (per serving):

  • 182 calories
  • 10g protein
  • 5g fat
  • 2g sat. fat
  • 24g carbohydrate
  • 2g fiber
  • 9mg cholesterol
  • 443mg sodium
  • 157mg calcium
  • 1.6mg iron

Serves: 4

Serving size: 1 wrap

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Use a variety of vegetables. Try flavored cream cheese.

Reviewed by: Allison Brinkley, RD, LD/N, CNSC
Date Reviewed: 04-11-2015

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