Each version makes one
9-inch (23 cm) tortilla roll
Here we've
provided recipes for six possible fillings, based on various cuisines.
Ingredients:
African Style
1/3 cup (85 mL) cooked brown rice
1/3 cup (85 mL) cooked mashed yam
1/3 cup (85 mL) sliced kale, lightly steamed
1/4 cup (60 mL) alfalfa sprouts
2 tablespoons (30 mL) Spicy Peanut Sauce
Dash of hot pepper sauce
Indonesian Style
1/2 cup (125 mL) cooked brown rice
2 ounces (55 g) Lemon Ginger Tempeh
1/4 cup (60 mL) sliced napa cabbage
2 tablespoons (30 mL) sliced water chestnuts
1 teaspoon (5 mL) sliced pickled ginger
2 tablespoons (30 mL) Tamarind Date Sauce
Italian Style
1/2 cup (125 mL) cooked brown rice
1/2 cup (125 mL) chopped spinach
2 fresh or canned artichoke hearts, sliced
1 teaspoon (5 mL) chopped fresh basil
1 lettuce leaf, cut into strips
2 tablespoons (30 mL) tomato sauce
Japanese Style
1/2 cup (125 mL) cooked brown rice
1/4 cup (60 mL) grated carrot
1/4 cup (60 mL) grated daikon radish
2 teaspoons (10 mL) eggless mayonnaise
2 teaspoons (10 mL) sliced pickled ginger
1/2 teaspoon (2 mL) toasted sesame seeds
1 tablespoon (15 mL) thinly sliced green onion
2 tablespoons (30 mL) Teriyaki Sauce
Mexican Style
1/2 cup (125 mL) cooked brown rice
1/4 cup (60 mL) grated carrot
1/4 cup (60 mL) shredded non-dairy cheese
1 teaspoon (5 mL) chopped fresh cilantro
2 teaspoons (10 mL) eggless mayonnaise
1 lettuce leaf, cut into strips
2 tablespoons (30 mL) salsa
Middle Eastern Style
1/2 cup (125 mL) Heart-Healthy Hummus
1/4 cup (60 mL) chopped fresh tomato
1/4 cup (60 mL) grated carrot
1 tablespoon (15 mL) chopped fresh parsley
1 lettuce leaf, cut into strips
2 tablespoons (30 mL) Lemon Tahini Dressing
Derctions:
Decide how many rolls
you would like to make, prepare the appropriate amount of ingredients, and have
them ready on the counter. To assemble each roll, spread the rice or hummus,
depending on which version you're making, across the bottom third of the
tortilla, leaving a 2-inch (5 cm) margin that is free of ingredients on the
side nearest you and along the right edge. Place the remaining ingredients on
top of the rice or hummus. Lift the right edge of the tortilla and fold it
toward the centre. Take the edge nearest you and proceed to snugly roll the
tortilla toward the centre and continue rolling until you have reached the top
of the tortilla and have a roll in your hands.
Per one African-Style International
Roll-Up: calories: 247, protein: 8 g, fat: 7 g, carbohydrate: 41 g (9 g from
sugar), dietary fibre: 6 g, calcium: 77 mg, iron: 2 mg, magnesium: 80 mg,
phosphorus: 152 mg, potassium: 499 mg, sodium: 709 mg, zinc: 1 mg, thiamin: 0.2
mg, riboflavin: 0.1 mg, niacin: 5 mg, vitamin B6: 0.4 mg, folate: 29 mcg,
pantothenic acid: 1 mg, vitamin B12: 0 mcg, vitamin A: 2 mcg, vitamin C: 33 mg,
vitamin E: 2 mg, omega-6 fatty acids: 2 g, omega-3 fatty acids: 0.1 g
Percentage of calories from protein 12%,
fat 24%, carbohydrate 64%
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