Cottage cheese, walnuts and crisp vegetable wraps - Healthier. Happier.

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Wrap
  • 2 large tortillas (mixed grain)
  • 2 large lettuce leaves, washed and dried
  • ½ cup low-fat cottage cheese
  • 1 large ripe tomato, chopped
  • ¼ red onion, chopped
  • 1 small Lebanese cucumber, chopped
  • 4 walnut halves
  1. Spread cottage cheese over tortilla and sprinkle with walnuts
  2. Lay lettuce leaf over and top with remaining ingredients
  3. Fold bottom end of the tortilla towards middle
  4. Fold in sides over eachother

Process

Cottage cheese, walnuts and crisp vegetable wraps

Step 1

Spread cottage cheese over tortilla and sprinkle with walnuts.

Step 2

Lay lettuce leaf over and top with remaining ingredients.

Step 3

Fold bottom end of the tortilla towards middle.

Step 4

Fold in sides over each other.

Step 5

Secure with toothpick or cover in plastic wrap and refrigerate.

Alternatives

  • Sliced lean meats and chutney or sliced chicken and snow pea shoots may replace the cottage cheese.

Storage Suggestions

Can be stored in refrigerator for up to 3 days.

Equipment List

  • Chopping board
  • Large knife
  • Spatula

 

Acknowledgements

Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia. www.gofor2and5.com.au. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.

Nutrition Information


333g Quantity per serving Quantity per 100g
Energy 1420kJ 427kJ
Protein 16.0g 4.8g
Fat, total 10.8g 3.2g
— Saturated 2.9g 0.9g
Carbohydrate 41.2g 12.4g
— Sugars 11.3g 3.4g
Fibre 4.9g 1.5g
Sodium 756mg 227mg
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