Smoked Salmon-Veggie Wraps
Fans of smoked salmon will love this interesting twist on the tortilla wrap sandwich. The salmon filling may be made well ahead, but the “sandwiches” need to be assembled shortly before serving time or they will become soggy. A food processor makes preparing the salmon filling a snap.”
For this recipe, and for dozens of other Association-approved recipes, purchase One Pot Meals for People with Diabetes 2nd Edition from our online store.
Prep time: 15 minutes
Serves 4; serving size: 1 6-in tortilla wrap sandwich
1 small celery stalk, very coarsely chopped
1 small carrot, very coarsely chopped
1/3 cup very coarsely chopped cauliflower florets
2 Tbsp coarsely chopped red or green bell pepper
3 Tbsp chopped green onions or fresh chives
2/3 cup fat-free cream cheese spread
3 oz smoked salmon, coarsely chopped
1 peeled medium cucumber, cut lengthwise into very thin slices
2 medium tomatoes, cored and very thinly sliced
4 6-in whole wheat or regular flour tortillas
8 to 12 lettuce leaves
- In a food processor, combine the celery, carrot, cauliflower, bell pepper, and green onion (or chives). Process in on/off pulses until finely chopped. Sprinkle dollops of cream cheese and the salmon over the vegetables.
- Process in on/off pulses until the cream cheese is smoothly and evenly incorporated. The filling may be used immediately or refrigerated, airtight, for up to 48 hours.
- Shortly before serving time, lay out the cucumber and tomato slices and lettuce leaves between paper towels; pat down the towels to remove excess moisture.
- Dividing the filling equally (a generous 1/3 cup per wrap), spread it evenly over the surface of the tortillas, to within 1/2 in of the edge. Lay the cucumber slices over the filling, patting them down. Arrange the tomato slices over the cucumber slices. Lay the lettuce leaves over the tomatoes, patching and tearing as necessary, to evenly cover the tortilla surface. Press down the leaves to compact the ingredients as much as possible.
- Fold up one side of a tortilla about 3/4 in to form a lip that holds in the filling. Then, working from the perpendicular sides, fold over the tortilla to enclose the filling. Repeat with remaining tortillas.
- Serve immediately or refrigerate 5 or 10 minutes to allow flavors to blend; for best texture do not store longer.
1 Medium-Fat Meat
Calories: 241 g
Calories from Fat: 45 g
Total Fat: 5 g
Saturated Fat: 0 g
Cholesterol: 3 mg
Sodium: 418 mg
Total Carbohydrate: 33 g
Dietary Fiber: 5 g
Sugars: 6 g
Protein: 16 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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