Speedy Garden Roll-Ups
by the Editors of Easy Home Cooking Magazine
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Publications International, Ltd., the Editors of. "Speedy Garden Roll-Ups." 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/speedy-garden-roll-ups-recipe.htm> 20 August 2008.
Speedy Garden Roll-Ups
Yield: Makes 4 servings
These colorful low-fat sandwich roll-ups are packed with dietary fiber. Wrap and take them to the office or cut them into pinwheels for appetizers.
Ingredients:
chickpea Spread (recipe follows)
4
(7-inch) flour tortillas
1/2
cup shredded carrot
1/2
cup shredded red cabbage
1/2
cup (2 ounces) shredded reduced-fat Cheddar cheese
4
red leaf lettuce leaves
Preparation:
1.
Prepare Chickpea Spread.
2.
Spread each tortilla with 1/4 cup Chickpea Spread to about 1/2 inch from edge. Sprinkle evenly with 2 tablespoons each carrot, cabbage and cheese. Top with 1 lettuce leaf.
3.
Roll up tortillas jelly-roll fashion. Seal with additional Chickpea Spread.
4.
Serve immediately or wrap tightly with plastic wrap and refrigerate up to 4 hours.
Nutritional Information:
| Serving Size: 1 Roll-Up | |
| Sodium | 633 mg |
| Protein | 15 g |
| Fiber | 7 g |
| Carbohydrate | 40 g |
| Cholesterol | 10 mg |
| Saturated Fat | 2 g |
| Total Fat | 7 g |
| Calories from Fat | 21 % |
| Calories | 280 |
Dietary Exchange:
| Fat | 1 |
| Meat | 1 |
| Starch | 2 |
Chickpea Spread
Yield: Makes about 1 cup
Ingredients:
1
can (about 15 ounces) chickpeas (garbanzo beans), rinsed and drained
1/4
cup fat-free cream cheese
1
tablespoon finely chopped onion
1
tablespoon chopped fresh cilantro
2
teaspoons lemon juice
2
cloves garlic
1/2
teaspoon sesame oil
1/8
teaspoon black pepper
Preparation:
1.
Place all ingredients in blender or food processor container; cover and blend until smooth.
Nutritional Information:
| Serving Size: 1 tablespoon spread | |
| Sodium | 100 mg |
| Protein | 2 g |
| Fiber | 1 g |
| Carbohydrate | 6 g |
| Cholesterol | <1 mg |
| Saturated Fat | <1 g |
| Total Fat | 1 g |
| Calories from Fat | 12 % |
| Calories | 38 |
Dietary Exchange:
| Fat | 1 |
| Meat | 1 |
| Starch | 2-1/2 |
This recipe appears in: Spreads & Butters
