Heart healthy recipe: Simple rice and veggie wrap
A wrap is a quick and easy way to fit in the nutrients and fiber from a variety of vegetables. Adding extra vegetables increases how much fiber a meal has, which can lower your blood cholesterol levels and keep you full for longer.
Ingredients:
- 1 cup white rice (uncooked)
- 1 teaspoon dried basil
- 1 cup red pepper, diced
- 3/4 cup zucchini, diced
- 3/4 cup yellow squash, diced
- 1/4 cup red onion, diced
- 2 tablespoons balsamic vinegar
- 3/4 cup tomatoes, chopped
- 2 teaspoons red onion, minced
- 2 teaspoons cilantro, chopped
- 1 teaspoon lime juice
- 1/8 teaspoon salt
- 1 clove garlic, minced
- 4 whole wheat tortillas
- 1/4 cup feta cheese, crumbled
Instructions:
- Cook rice. Combine with basil and set aside.
- Arrange red pepper, zucchini, squash and onion in a single layer on baking sheet. Broil for 12 minutes.
- Spoon vegetables into a large bowl. Drizzle with vinegar and oil, toss to coat.
- Combine tomatoes, red onion, cilantro, lime juice, salt and garlic in a small bowl. Set aside.
- Warm tortillas.
- Place a quarter of the rice, tomato mixture and vegetable mixture into each tortilla.
- Add a tablespoon of feta into each tortilla.
- Wrap and eat.