Mediterranean Wrap

Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 231
  • Calories from fat: 16%
  • Fat: 4.2g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 0.4g
  • Protein: 5.5g
  • Carbohydrate: 43.7g
  • Fiber: 2.1g
  • Cholesterol: 6mg
  • Iron: 1.5mg
  • Sodium: 499mg
  • Calcium: 60mg


  • 3/4 cup chopped tomato
  • 1 tablespoon diced red onion
  • 1 tablespoon chopped fresh cilantro
  • 1 teaspoon lime juice
  • 1/8 teaspoon salt
  • 1 garlic clove, minced
  • 1 cup hot cooked jasmine or long-grain rice
  • 2 tablespoons chopped fresh or 2 teaspoons dried basil
  • 1 cup chopped red bell pepper
  • 3/4 cup diced zucchini
  • 3/4 cup diced yellow squash
  • 1/4 cup diced red onion
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons olive oil
  • 4 (8-inch) fat-free flour tortillas
  • 1/4 cup (1 ounce) crumbled feta cheese


  1. Preheat broiler.
  2. Combine first 6 ingredients in a bowl, and set aside.
  3. Combine rice and basil; set aside.
  4. Arrange bell pepper, zucchini, yellow squash, and 1/4 cup red onion in a single layer on a baking sheet. Broil for 12 minutes or until the vegetables are browned; spoon into a large bowl. Drizzle vinegar and oil over vegetables; toss to coat.
  5. Warm tortillas according to package directions. Spoon 1/4 cup of rice mixture down center of each tortilla. Top each with 1/2 cup roasted vegetables, 2 tablespoons tomato mixture, and 1 tablespoon cheese; roll up.
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