Veggies in a Blanket

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Veggies in a Blanket
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This high protein appetizer is also great when traveling or take a whole wrap to school or work for lunch. If you don't have hummus, use bean dip.


Yields: Serves 10

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Ingredients

1 cup low-fat hummus or bean spread

8 whole wheat tortillas

4 carrots, grated

8 lettuce leaves, 1-2 cups baby spinach or mixed greens, or 5 ounces alfalfa or bean sprouts


PER SERVING: 122 calories; 2.8 g fat; 0.3 g saturated fat; 18% calories from fat; 0 mg cholesterol; 5 g protein; 20.6 g carbohydrate; 1.5 g sugar; 4.9 g fiber; 251 mg sodium; 27 mg calcium; 2 mg iron; 2.1 mg vitamin C; 1424 mcg beta-carotene; 0.4 mg vitamin E


Preparation

Spread the hummus thinly on the tortillas. Add the carrots and lettuce. Roll up each tortilla. Slice into bite-sized pieces.


Serve Veggies in a Blanket immediately or cover tightly and store in the refrigerator for several hours. Prior to serving, bring the rolls to room temperature for the best flavor. Do not store the rolls longer than 1 day, as the tortillas and lettuce will become soggy.

Additional Tips

Variations: Add thin sticks of cucumber or red bell pepper, jicama or onion before rolling.

The Cancer Project

Visit The Physicians Committee website for more delicious Food For Life recipes.




The Cancer Survivor's Guide:
Foods That Help you Fight Back
is available at Amazon.com

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