When cut, wraps can look like works of art.
The different shades of green vegetables plus the creamy white feta cheese create a lovely spring-like palette on your plate.
Green beans are high in fiber, protein, iron, vitamins C and K, and carotenoids such as beta-carotene, lutein, and chlorophyll.
Green beans reduce the risk of most chronic diseases like cancer, cardiovascular disease, and diabetes.
¼ cup store-bought or homemade basil pesto 4 whole-wheat tortillas 1 cup shredded spinach 1 green bell pepper, cut into thin strips ½ English cucumber, cut into ¼-inch batons 16 green beans, trimmed 1 scallion, both white and green parts, thinly sliced on the bias ¼ cup crumbled feta cheese .
1. Spread the pesto on the tortillas, about 1 tablespoon each, to about 1 inch from the edge.
2. Layer with the spinach, bell pepper, cucumber, green beans, and scallion in the center of each tortilla and sprinkle with feta cheese.
3. Fold the sides of the first tortilla in toward the center over the vegetables, and then roll from the end closest to you, tucking the tortilla and filling in as you roll.
Repeat with the remaining tortillas and serve.
COOKING TIP: You can make your own pesto by puréeing 2 cups of fresh basil leaves, ½ cup of Parmesan cheese, ¼ cup of pine nuts, and 1 tablespoon of minced garlic in a food processor; with the motor running, add ½ cup of olive oil in a thin stream until well combined.
Store in a sealed container in the refrigerator for up to 2 weeks.
PER SERVING: Calories: 318; Total fat: 18g; Saturated fat: 3g; Carbohydrates: 37g; Sugar: 6g; Fiber: 10g; Protein: 9g Grilled Vegetable Open-Faced Sandwich SERVES 4 • MEAL IN ONE • VEGETARIAN PREP TIME: 15 MINUTES COOK TIME: 21 MINUTES This colorful sandwich will be messy eating with piles of vegetables and a generous splash of balsamic vinegar, so don’t forget your napkins.
The combination of peppers and tomatoes ensures a healthy dose of disease-fighting antioxidants, such as lycopene, beta-carotene, and quercetin. Adding eggplant to the mix can help protect against cardiovascular disease and neurological issues.
3 cups sliced vegetables (eggplant, zucchini, onion, and red bell pepper) 2 tablespoons olive oil, divided 4 (1-inch-thick) slices crusty Italian or French bread ½ cup sliced sun-dried tomatoes ¼ cup crumbled feta cheese 1 tablespoon balsamic vinegar 2 tablespoons chopped fresh oregano, for garnish
1. Preheat the oven to 450°F.
2. In a large bowl, toss the vegetables and 1 tablespoon of olive oil and arrange on a baking sheet. Cook for 20 minutes, stirring once about halfway through, until tender.
3. Preheat the broiler.
4. Brush both sides of the bread with the remaining 1 tablespoon of olive oil and broil, turning once, until the bread is golden, about 1 minute total.
5. Evenly divide the sun-dried tomatoes between the toast slices and top with an assortment of the grilled vegetables.
Divide the feta cheese between the sandwiches and drizzle with balsamic vinegar.
Garnish with oregano and serve. COOKING TIP: You can also make quesadillas using whole-grain tortillas instead of bread.
Broil the tortillas for 30 seconds on each side after brushing them with olive oil or grill them on a barbecue until crisp and lightly charred.
PER SERVING: Calories: 297; Total fat: 7g; Saturated fat: 2g; Carbohydrates: 48g; Sugar: 9g; Fiber: 5g; Protein: 11g