Wraps “Your Way”

Spanish PDF: 
1 adult or 2 small children
  • 1 10-inch whole wheat tortilla
  • 1 teaspoon spread, such as lowfat mayonnaise or ranch dressing, mustard, or dill- or vegetable-flavored dip
  • 1/2 cup shredded, sliced, or chopped vegetable(s), such as lettuce, tomato, slaw mix, cucumber, onion, carrot
  • 1 ounce* protein food, such as cooked sliced chicken or beef, 1/4 cup tuna, 1 hard-cooked egg, or 1/4 cup refried beans
  • 1 tablespoon shredded mozzarella or other cheese

* 1 ounce is about 1/3 the thickness of a deck of playing cards.

  1. Wash hands.
  2. Mix the spread and the vegetables together.
  3. Spread vegetable mixture on tortilla.
  4. Spoon on the protein choice and sprinkle on the cheese.
  5. Roll up and eat or wrap in waxed paper and heat in microwave for 30 seconds to melt cheese.
  • Choose your favorite protein food for these wraps -- cooked sliced chicken or beef,  tuna, hard-cooked eggs, or refried beans.


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