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Green Salad Roll-Up

Try this salad wrap for a perfect lunch on the run. From Prevention Healthy Cooking.

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Green Salad Roll-Up
  • PREP TIME

    10 Min

  • TOTAL TIME

    10 Min

  • SERVINGS

    1

 

1
cup torn romaine leaves or other lettuce
1/4
cup alfalfa or mung bean sprouts
2
radishes, sliced
1/4
cup canned chickpeas, rinsed and drained
2
tablespoons grated carrots
1
tablespoon fat-free Italian dressing
1
tablespoon red wine vinegar
1
large whole wheat tortilla (12” diameter)
  • 1 In a medium bowl, combine lettuce, sprouts, radishes, chickpeas, and carrots.
  • 2 In a small bowl, combine dressing and vinegar. Pour over salad and toss to coat.
  • 3 Spoon greens onto one side of tortilla. Roll like a cone.

Expert Tips

Chickpeas (or garbanzo beans) are a good source of folic acid and soluble fiber—nutrients that may play a role in heart health.

Eat Great, Lose Weight from Prevention® (2000) p. 82

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Nutrition Information:

Nutrition Information:

1 Serving (1 Serving)
  • Calories 300
    • (Calories from Fat 35),
  • Total Fat 4g
    • (Saturated Fat 1/2g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 580mg;
  • Total Carbohydrate 54g
    • (Dietary Fiber 11g,
    • Sugars 3g),
  • Protein 12g;
Percent Daily Value*:
  • Vitamin A 100 %;
  • Vitamin C 30 %;
  • Calcium 8 %;
  • Iron 20 %;
Exchanges:
  • 2 1/2 Starch;
  • 0 Fruit;
  • 1/2 Other Carbohydrate;
  • 0 Skim Milk;
  • 0 Low-Fat Milk;
  • 0 Milk;
  • 1 Vegetable;
  • 1/2 Very Lean Meat;
  • 0 Lean Meat;
  • 0 High-Fat Meat;
  • 1/2 Fat;
Carbohydrate Choices:
  • 3 1/2;
*Percent Daily Values are based on a 2,000 calorie diet.
©Copyright 2009, Rodale, Inc.

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