Inspired by a sandwich at Damascus Bakery in Brooklyn, NY, this meat-free wrap from registered dietitian Mary Hartley provides about 20 percent of your daily calcium thanks to the ricotta. “The roll-up is moist because the vegetables are sautéed first and the ricotta softens it a bit, plus the pine nuts add unexpected crunch,” she says.
Tote-it tip: Tightly wrap your lunch in foil and avoid packing anything on top of it to keep it from unraveling before you're hungry.
1/2 teaspoon olive oil
2 tablespoons pine nuts
1/4 cup chopped spinach
1/4 cup chopped mushrooms
1/4 cup fat-free ricotta cheese
1 medium red pepper and onion (or plain) wrap
Pour oil into a sauté pan over medium heat. Add pine nuts and sauté for 1 minute. Mix in spinach, mushrooms, and salt and vinegar to taste, and cook for another minute. Remove from heat and mix in ricotta. Spoon some mixture onto wrap, rolling up and adding more mixture as you roll. Wrap finished roll tightly in foil and chill until ready to serve.
Nutrition score per serving: 282 calories, 19g fat (4g saturated), 12g carbs, 12g protein, 2g fiber