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Nutrition and Fitness

Club Wrap

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Note: This recipe is especially for kids with diabetes, but can be a nutritious part of almost anyone's diet.

This is a sandwich you can make ahead of time. It's packed with protein and has only 2 carbohydrate exchanges.

Prep time: 10 minutes

Ingredients:

  • whole-wheat tortilla, low fat, 7" diameter
  • 2 tbsp. light cream cheese
  • 1 oz. lean and low-sodium turkey slice
  • 1 oz. lean and low-sodium ham slice
  • 1 oz. Swiss cheese slice
  • 1 iceberg lettuce leaf
  • 2-3 tomato slices

Directions:

  1. Place tortilla on a flat surface.
  2. Spread cream cheese on one side of tortilla.
  3. Lay the lettuce, turkey, ham, Swiss cheese, and tomato on top of the cream cheese on the tortilla (flat).
  4. Bring the sides of the wrap in and then roll up in the shape of a cylinder.
  5. Wrap each in plastic wrap until ready to serve.
  6. Right before serving, slice wraps in half and remove plastic wrap.

Serves: 1

Serving size: 1 sandwich

Nutritional analysis (per serving):
387 calories
25 g protein
17 g fat
10 g sat. fat
33 g carbohydrate
3 g fiber
64 mg cholesterol
1083 mg sodium
338 mg calcium
1 mg iron

Diabetic exchanges:
2 carbohydrate exchanges

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
You can use a variety of meats with little effect on carbohydrate content.

Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012

License

Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

© 1995–2014 The Nemours Foundation/KidsHealth. All rights reserved.

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