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!
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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.)
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|
Wrap it up!
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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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