nonmeat proteins; hearty garden wraps

[Guest guest]

in re complete protein, and food combinations to create proteins...

here's a chart you might want to see

<http://home.earthlink.net/~kitpath/links/vegprot.htm>

 

this recipe provides 23% recommended protein (2000 calorie basis).

the recipe comes from a dairy company so we see butter and cheese...

 

 

 

 

* Exported from MasterCook *

 

Hearty Garden Wraps

 

Recipe By :LOL Fresh & Easy Vegetarian

Serving Size : 4 Preparation Time :0:20

Categories : Sandwiches {Posted}

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 tablespoons butter

3 cups coleslaw mix

1 cup thinly sliced mushrooms

1/4 cup chopped onion

1/2 teaspoon finely chopped fresh garlic

1/4 teaspoon salt

1/4 teaspoon crushed red pepper flakes

8 ounces cheddar or co-jack' cheese -- cubed 1/2-inch

1 cup cooked rice

4 each 10-inch flour tortilla -- warmed

 

1. Melt butter in 10-inch skillet until sizzling; add all ingredients except

cheese, rice and tortillas Cook over medium-high heat, stirring occasionally,

until vegetables are crisply tender (3 to 4 minutes) Remove from heat Stir in

cheese and rice

 

2. Place about 1 cup filling in center of each warm tortilla Fold two opposite

edges of tortilla toward center over filling Roll up open end of tortilla toward

opposite edge Place 2 sandwiches seam-side down on microwave-safe plate

Microwave on HIGH, turning or rearranging after half the time, until heated

through (1 to 2 minutes) Repeat with remaining sandwiches

 

INGREDIENT TIP - Co-Jack refers to Colby-Monterey Jack Cheese.

 

Source:

" Land O Lakes Magazine 2003 July "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 595 Calories; 30g Fat (45.4% calories

from fat); 23g Protein; 58g Carbohydrate; 4g Dietary Fiber; 75mg Cholesterol;

899mg Sodium. Exchanges: 3 1/2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 4 1/2

Fat.

 

Serving Ideas : 1 CUP AND 1 TORTILLA (Calories 560; Fat 31 g; Carbohydrate 48 g;

Dietary Fiber 4 g)

 

NOTES : Vegetables and rice are wrapped in warm tortillas for a quick,

satisfying sandwich

 

Nutr. Assoc. : 0 4920 0 0 20130 0 0 2536 0 0