Almighty Healthy Sandwich Wrap

Rip Esselstyn, author of The Engine 2 Diet calls this recipe the "Almighty Healthy Sandwich Wrap" and says, "Our very own Station 2 won the 2003 Austin Fire Department’s Healthy Wagon Contest with this very healthful and tasty lunch/dinner wrap. The judges included three experts—the Fire Department’s in-house health specialist, a local representative from the American Heart Association, and a member of the Mayor’s Council for Physical Fitness." Recipe reprinted with permission from The Engine 2 Diet, by Rip Esselstyn.

Ingredients:

1 onion, chopped

1 bell pepper, seeded and chopped

4 ounces sliced mushrooms

½ can of corn, rinsed and drained

8 ounces roasted red bell pepper hummus (or 1 cup homemade)

2 large whole grain wraps

½ can black beans, rinsed and drained

½ package fresh spinach

Preparation:

Pre-heat oven to 450 degrees.

Sauté the onion until translucent. Add the bell pepper and cook for 2–3 minutes. Add the mushrooms and corn.

Spread a layer of hummus on the wrap. Add the sautéed vegetables, beans, poblano strips, and fresh spinach. Roll into a burrito.

Place on a baking sheet, seam side down, and bake for 8–10 minutes. Serve the wrap warm, and top with guacamole and salsa.

Makes two sandwich wraps.

Reprinted with permission from The Engine 2 Diet, by Rip Esselstyn

Nutritional information:

Each wrap provides approximately:

Calories: 293, Calories from Fat: 79

% Daily Value:

Total Fat: 8.8g, 14%, Saturated Fat: 1.0g, 5%

Cholesterol: 0mg, 0%

Sodium: 367mg, 15%

Total Carbohydrates: 42.8g, 14%

Dietary Fiber: 10.5g, 42%

Protein: 13.7g

Vitamin A 87%, Vitamin C 90%, Calcium 9%, Iron 24%