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1 VEGGIE, 1 DAIRY AND 1 CARB PER SERVING
½ medium tomato, cored and chopped
½ cup cucumber; peeled, seeded and diced
2 tbsp fresh basil or cilantro, chopped
squeeze of lime juice
pepper (to taste)
In a small bowl, mix the yogurt and chives.
Season with pepper and set aside.
In a medium bowl, gently toss together the tomato, cucumber, lime juice and basil/cilantro.
Seas on with pepper and set aside.
Spread the chive-yogurt mixture on the wrap.
Place the sprouts on the tortilla and top with the cucumber salad and cheese.
Roll up the tortilla.
1 VEGGIE, ½ DAIRY, AND 1 CARB
1 whole grain tortilla *
2 ½ oz fat free cheese, shredded or slices
1 ½ cups green & red peppers, cut into ¼ inch strips
1 egg **, beaten or ½ container Egg Beaters®
1 tbsp fat free margarine
¼ cup salsa
Preheat small non-stick pan on medium heat then melt ½ tablespoons of the margarine.
Lightly sauté peppers until crispy-tender.
Remove from pan and place on a serving dish.
Melt the remaining ½ tablespoon of margarine.
Add beaten egg and cheese and cook until egg is set and cheese is melted.
Roll egg mixture in tortilla and serve on bed of peppers.
Top with salsa.
1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING
1 corn tortilla (0-1 gram of fat & under 100 cal/serving)
1 cup raw spinach, torn into bite size pieces
¼ cup cucumber, chopped
¼ cup tomatoes, chopped
2½ oz fat free feta cheese, crumbled
fat free Greek or Italian dressing (under 30 cal/serving)
dried oregano (to taste)
cracked black pepper (to taste)
Marinate cucumber and tomato in dressing for at least 1 hour
Place spinach and cucumber-tomato mixture on tortilla and add feta cheese
Sprinkle on oregano and pepper, then roll up tortilla.
2 ½ OZ. PROTEIN*, 1 VEGGIE, 1 DAIRY, AND 1 CARB
1 corn tortilla (0-1 gram of fat & < 100 calories/serving)
2 oz low sodium skinless cooked turkey breast
1½ cups total chopped mixed salad veggies
2 slices fat free cheese or
2½ oz fat free cheese, shredded
1 tbsp fat free mayonnaise blended with Mrs. Dash® or other sodium-free herb mix
Spread mayo mixture on tortilla
Layer turkey, cheese, and mixed salad veggies (arugula, red and green leaf lettuce, onion, peppers, etc.) on the tortilla
Wrap up the tortilla and enjoy!