VEGGIE WRAP with Tangy Yogurt Dressing

YES! Healthy and Tasty! ONLY 3 GRAMS OF FAT!!!

While I am not a vegetarian, I do enjoy a good vegetarian dish. This is one of my favorites. You can substitute in any ingredients you want, but I am telling you, this exact recipe is fabulous! The yogurt dressing does not take much time to make, and is worth chopping up the garlic and parsley for. The dressing may sound spicey, but it is tangy with just a slight kick. We all want flavor, and usually that means butter and sugar. This Yogurt Dressing gives you the best of both worlds, flavor and "0" grams if fat. Yes, "0"! The rest of the sandwich has only 3 grams of fat. One of these crunchy, tangy wraps will have you filled up without filling up your waste line. Use this Yogurt Dressing as a flavorful and heart healthy substite where you would use mayonnaise, sour cream, or ranch dressing.

Yield: 1 Sandwich

1 Spinach Flavored or Wheat Tortilla
2 Tbsp Yogurt Dressing (Reciped follows), or other dressing of your choice
3 ounces cooked rice, jasmine rice is preferred
2 Tbsp diced Fresh Tomatoes
1 ounce julienned Cucumbers
Alfalfa Sprouts, as needed
1 ounce Fresh Broccoli Florets
1 ounce Red Onion, sliced thin
1 Tbsp Capers

1. Spread the tortilla with 1 Tbsp of the Yogurt Dressing

2. Arrange the rice in a mound across the center of the tortilla. Top the rice with the vegetables and capers.

3. Drizzle the remaining Yogurt Dressing over the vegetables/

4. Roll the tortilla tightly around the filling, you can use parchment paper if you wish. Eat right away or chill and serve.

GARLIC YOGURT DRESSING

Yield: 1 Pint

1 Pint Nonfat Plain Yogurt
1 Tbsp Minced Fresh Parsley
2 Tbsp Minced Fresh Garlic
2 Tbsp Dijon Mustard
1/4 tsp Black Pepper
Tabasco Sauce, To Taste

COMBINE ALL INGREDIENTS AND CHILL UNTIL READY TO USE (Hause and Labensky, pp. 782-783).

Note:

You can use any vegetables, tortillas, or dressing that you want.

For even less carbs, use a dark-green lettuce leaf instead of a tortilla, and use brown rice or skip the rice completely.

Hause and Labensky. (1999) On Cooking: a textbook of culinary fundamentals.
Upper Saddle River, New Jersey: Prentice-Hall, Inc..