August Healthy Recipe
Terri Sakelaris, registered dietitian and certified diabetes educator
August’s recipe offers a heart-healthy snack with a Mediterranean flair.
Mediterranean Roll-ups
This wrap makes for a flavorful, tasty lunch that also is a great vegetarian option. The best part – it can be made and ready to eat in 5 minutes or less.
Ingredients
1 10-inch whole wheat flour tortilla
1/4 cup hummus
1/4 cup ready-made tabbouleh
1 leaf Romaine lettuce, chopped
1/2 cup alfalfa or bean sprouts
1 large tomato, chopped
Instructions:
- Lay the tortilla flat on a cutting board or plate.
- Spread the hummus and tabbouleh in a long row, side by side, down the center of the tortilla.
- Add romaine lettuce on top.
- Add sprouts and chopped tomatoes on top.
- Get ready to roll! Starting from the edge of a long side, roll it up.
- Cut it in half and enjoy immediately or wrap it tightly in plastic wrap to enjoy later.
- Optional step: To eat this as an appetizer, wrap it in plastic wrap and let it set in the refrigerator for 2-3 hours. Remove the plastic wrap and cut the rolls into 1-inch slices, using a sawing motion. Serve cut side up on a platter.
Makes 2 servings. Serving size: ½ of a roll-up.
Calories: 170
Fat: 8 grams
Carbohydrates: 23 grams
Fiber: 3 grams
Protein: 6 grams
Recipe by the American Diabetes Association
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