Saturday, June 23, 2012

Warm Veggie Mexi-Wraps



     Want easy dinner or fancy lunch? Warm veggie wraps are healthy and fairly low-cal. The ingredients aren’t TOO perishable, so you can shop a few days ahead. I found them in a great cookbook called Passionate Vegetarian by Crescent Dragonwagon. In the book, the recipe is “Con Queso Veggie Wraps”. Over time, the recipe has evolved with me, and I’m sharing my version with you—it has more veggies and seasonings than the original. Also I swapped out hard-to-find black-bean dip for easy-to-buy refried beans.

          As I was preparing this post, my tired, hungry, lawn-mowing husband ate practically the whole batch of wraps! From the kitchen he called to me, “Are you done with your photos yet?” Luckily, I was. So he ate the last one.

Ingredients:

Most of my ingredients
Cooking spray

6 medium flour tortillas

2 Tbsp. vegetable oil

16 oz. frozen stir-fry vegetables

4 oz. cream cheese

6 Tbsp. refried beans

¼ tsp. taco seasoning

¼ tsp. Lawry’s seasoned salt (or other brand)

6 Tbsp. salsa


Directions:

1. Thaw veggies according to package directions.

2. Warm tortillas: spray a nonstick frying pan with cooking spray over medium heat. “Fry” each tortilla: on one side, then flip it over. Remove when golden spots appear. Set tortillas aside.


It’s starting to bubble—time to flip!

3. Cook veggies: In same skillet, add vegetable oil. After oil is heated, add veggies, taco seasoning, and seasoned salt. Stir-fry for a few minutes until warm and crisp-tender.


Stir-fry time

4. Get your assembly-line ready: Set out the tortillas, veggies, salsa, refried beans and cream cheese. (I divide my cream cheese into 6 little blocks—one for each wrap.)


Wrap it up!

5. Assemble! Spread cream cheese and 1 Tablespoon refried beans on each tortilla. Top with some veggies and 1 Tablespoon salsa. Wrap and eat!


*Note: Veggie Mexi-Wraps can be made healthier with whole-grain tortillas and/or low-fat cream cheese J

*Nutrition facts:

Ingredient
Calories
Sodium (% RDA)
Fiber (g)
Protein (g)
Calcium (% RDA)
6  flour tortillas (8”)
840
108
6
24
48
2 Tbsp. canola oil
240
0
0
0
0
16 oz. frozen stir-fry veggies
150
6
12
6
0
4 oz. cream cheese
400
16
0
8
8
6 Tbsp. fat-free refried beans
75
15
4
4.5
3
¼ tsp. taco seasoning
0
2
0
0
0
¼ tsp. seasoned salt
0
16
0
0
0
6 Tbsp. salsa
30
33
0
0
0
Total (6 wraps):
1735 kcal
196 %
22 g
42.5 g
59 %
1 wrap:
289 kcal
33 %
3.5 g
7 g
10 %



*Calculated from food packaging: I used “Mission” brand medium (soft-taco) size flour tortillas, “Wesson” brand canola oil, “Philadelphia” brand cream cheese, “Herdez” brand medium casera salsa, “McCormick” brand taco seasoning mix, “Lawry” brand seasoned salt, and “Great Value” (Walmart) brand Deluxe frozen stir-fry vegetables, fat-free refried beans, and cooking spray.

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1 comment:

  1. Newest GFC follower from look what i made. Love for you to return the follow. I also love your blog. I am into fitness and health. Love that you post the calories and nutritional info!

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