Eating Well With Kim: Mediterranean Veggie Wrap

Published: Sep. 6, 2017 at 1:05 PM EDT
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Wednesday, September 6, 2017

((WRDW/WAGT)) --

Coffee is one reason to get up in the morning but when you are excited about your breakfast too, it is sure to be a good day.

You can see how a breakfast like a Mediterranean wrap can totally help keep you satisfied until lunch. It is loaded with fiber, and protein, plus it has less calories than a pancake breakfast---which would leave you hungry in a couple hours.


Roasted Vegetables

1 pint grape tomatoes, halved

1 medium zucchini, chopped into 1/4-inch pieces

1/2 medium sweet onion, diced

1/2 teaspoon Italian seasoning

1 teaspoon extra-virgin olive oil


1 cup pre-made hummus of choice

1/4 cup roasted red pepper

1 cup spinach

4 whole grain wraps (most are lower carbohydrate)


Spread the tomatoes, zucchini, and onion out in a single layer on the pan; sprinkle with seasoning and drizzle with oil. Roast for 20 to 30 minutes, turning the veggies about halfway through cooking time. Once the veggies are done you can build your wrap (or pita). To build the wrap spread 1/4 cup of the hummus evenly over the middle of the wrap. Then line the hummus with spinach leaves (1/4 cup). Next place one-fourth cup veggies and one tablespoon roasted red pepper on the spinach and fold the wrap "burrito" style. For burrito-style rolling, take the edge of the wrap closest to you and fold it over the fillings then press down and pull back, thus dragging the fillings a bit closer towards you. Next fold in each side, and finally tightly roll the wrap all the way up into a tight roll. The burrito fold will make it easy to eat on the go, and the remaining wraps can be stored in the refrigerator to "grab-and-go" when needed.