vegan lf curried veg wrap

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* Exported from MasterCook *

 

Curried Vegetable Wrap

 

Recipe By :New American Heart Assn Cookbook: Vegetarian Entrees

Serving Size : 4 Preparation Time :0:00

Categories : Sandwiches

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup uncooked rice -- such as

long-grain, medium-grain, basmati or brown

1 medium onion

1 pound zucchini (3 medium)

2 medium green bell peppers -- or large

vegetable oil spray

1 teaspoon canola oil

3 medium tomatoes -- peeled and chopped

or 14.5-oz can diced tomatoes -- drained

1/4 cup dried currants or raisins (optional)

2 teaspoons curry powder

1 teaspoon ground cumin

3/4 teaspoon hot pepper sauce -- or to taste

8 10-inch fat-free flour tortillas

 

Prepare rice without margarine or 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 oil and heat over high

heat, swirling to coat. Saute onion for 3 to 3 minutes, or until it starts to

soften, stirring occasionally.

 

Reduce heat to medium. Add zucchini and bell peppers. Cook for about 10 minutes

or until vegetables are soft. Meanwhile, warm the tortillas (on splatter screen

resting on skillet).

 

Stir in the tomatoes, currants, spices and pepper sauce.

 

Place 1/4 cup rice and 1/2 cup 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 form a

package that's open on one end. Place seam side down on a serving plate. Repeat

for remaining tortillas.

 

Cuisine:

" Vegetarian "

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Per Serving (excluding unknown items): 478 Calories; 2g Fat (4.3% calories from

fat); 14g Protein; 102g Carbohydrate; 28g Dietary Fiber; 0mg Cholesterol; 741mg

Sodium. Exchanges: 6 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 1/2 Fat; 0

Other Carbohydrates.

 

NOTES : Currants add piquancy to this dish without being noticeably fruity. If

you are using raisin, cut them into smaller pieces to be as subtle as currants.

Tip: spray kitchen shears or knife with vegetable oil to make cutting raisins

easier.

 

 

Nutr. Assoc. : 1262 2130706543 0 5663 0 0 0 0 2130706543 2130706543 0 0 0 0

 

 

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