Crunchy Veggie Wraps

These festive wraps are easy to adapt to your own tastes or refrigerator’s contents.

Prep Time: 10 minutes

Nutrition Facts

Serving Size: 1 wrap

  • Calories 250
  • Carbohydrate 32 g
  • Protein 7 g
  • Fat 11.0 g
  • Saturated Fat 2.6 g
  • Sugars 4 g
  • Dietary Fiber 7 g
  • Cholesterol 5 mg
  • Sodium 425 mg
  • Potassium 420 mg

This Recipe Serves 8


4 ounces light chive or vegetable cream cheese or light Laughing Cow garlic and herb spreadable cheese
8 whole-wheat tortillas
2 cups shredded (matchstick cut) carrots (about 2 carrots)
1 avocado, peeled and sliced
1–2 cucumbers, peeled and cut into thin strips (2 cups)
1 cup black beans, rinsed and drained
Light Caesar Dressing
2 tablespoons reduced-fat mayonnaise
2 tablespoons extra-virgin olive oil
1/2 teaspoon minced garlic (about 1 clove)
2 tablespoons fresh lemon juice (about 1/2 lemon)
1 teaspoon Worcestershire sauce
1/2 teaspoon anchovy paste (or use mashed capers, soy sauce, or seasoned soybean paste for a
vegetarian alternative)


Do Ahead or Delegate: Shred the carrots if necessary, peel and cut the cucumbers, and make the dressing.

  1. Spread a thin layer of cream cheese or cheese spread on each tortilla. Fill each tortilla with about 1/4 cup shredded carrots, a couple of avocado slices, about 1/4 cup of cucumbers, and 1/4 cup black beans.
  2. Combine and whisk together the Caesar dressing ingredients and drizzle the vegetables with about 1 teaspoon of the dressing. Fold up the bottom of the tortilla and roll them up as tightly as possible, letting the colorful vegetables peek out of the top. Cut in half, if desired, and enjoy immediately.

Choices/Exchanges: 2 Starch, 1 Lean Protein, 1 1/2 Fat

From The Six O'Clock Scramble Meal Planner by Aviva Goldfarb

Photo: Crunchy Veggie Wraps from The Six O'Clock Scramble Meal Planner. Photographer: Linda Wolpert

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