Prevention’s Mediterranean Salad Wraps

Whole grains, healthy proteins, and tummy-trimming MUFAs (monounsaturated fatty acids) transform your favorite sandwiches

By Miriam Rubin

med salad wraps

TIME: 20 minutes

SERVINGS: 4

 

 

 

1/2 c green olive tapenade (MUFA)
2 Tbsp freshly squeezed lemon juice (about 1 lemon)
4 c salad greens (4 oz)
1/2 c canned no-salt-added chickpeas, rinsed and drained
1/2 c drained and sliced jarred roasted red peppers (blotted dry)
1/4 med seedless cucumber, halved and thinly sliced (1/2 c)
1/2 sm red or sweet onion, thinly sliced (1/4 c)
2 oz crumbled goat cheese
4 whole-wheat wraps or tortillas (8″ diameter)

 

1. Mix tapenade and lemon juice in large bowl with fork. Add greens, chickpeas, peppers, cucumber, and onion, and toss to mix well. Add cheese and toss gently.

 

2. Warm wraps or tortillas per package directions.

 

3. Arrange one-quarter of the salad mixture onto the bottom of a wrap and roll up. Cut in half on an angle, placing a wooden pick in each half. Repeat with remaining wraps.

 

Nutritional Info Per Wrap 297 cal, 11 g pro, 37 g carb, 6 g fiber, 12 g fat, 3.5 g sat fat, 11 mg chol, 684 mg sodium*

 

Flat Belly Bonus
Green olive tapenade is a versatile MUFA: Spread it on whole-wheat toast for a simple snack or on grilled fish for a sophisticated supper. The concentrated flavor is a bargain at only 54 calories per 2-tablespoon serving.

 

*Limit your sodium intake to 2,300 mg or less per day.

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