Curried Vegetable Wrap Recipe
Servings: 4
Ingredients
- 1 c. uncooked rice such as long-grain, medium-grain, basmati or possibly brown
- 1 med onion
- 1 lb zucchini (3 medium)
- 2 med green bell peppers or possibly large vegetable oil spray
- 1 tsp canola oil
- 3 med tomatoes peeled and minced or possibly 14.5-ounce can diced tomatoes liquid removed
- 1/4 c. dry currants or possibly raisins (optional)
- 2 tsp curry pwdr
- 1 tsp grnd cumin
- 3/4 tsp warm pepper sauce or possibly to taste
- 8 x 10 inch fat-free flour tortillas
Directions
- Prepare rice without margarine or possibly salt.
- Meanwhile, cut onion in half lengthwise, then in thin half-moon slices; cut zucchini into 1/2-inch cubes; cut belle peppers into 1/2-inch squares.
- Spray a large nonstick skillet with vegetable oil. Add in oil and heat over high heat, swirling to coat. Saute/fry onion for 3 to 3 min, or possibly till it starts to soften, stirring occasionally.
- Reduce heat to medium. Add in zucchini and bell peppers. Cook for about 10 min or possibly till vegetables are soft. Meanwhile, hot the tortillas (on splatter screen resting on skillet).
- Stir in the tomatoes, currants, spices and pepper sauce.
- Place 1/4 c. rice and 1/2 c. vegetables in center of a tortilla, spreading horizontally to about 2 inches from each side. Fold one side of tortilla over filling, fold to where filling stops. Fold bottom up and top down to create a package which's open on one end. Place seam side down on a serving plate. Repeat for remaining tortillas.
- Cuisine: "Vegetarian"
- NOTES : Currants add in piquancy to this dish without being noticeably fruity. If you are using raisin, cut them into smaller pcs to be as subtle as currants. Tip: spray kitchen shears or possibly knife with vegetable oil to make cutting raisins easier.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 282g | |
| Recipe makes 4 servings | |
| Calories 254 | |
| Calories from Fat 18 | 7% |
| Total Fat 2.1g | 3% |
| Saturated Fat 0.3g | 1% |
| Trans Fat 0.01g | |
| Cholesterol 0mg | 0% |
| Sodium 26mg | 1% |
| Potassium 664mg | 19% |
| Total Carbs 54.31g | 14% |
| Dietary Fiber 4.5g | 15% |
| Sugars 11.35g | 8% |
| Protein 6.26g | 10% |
