4 Swiss chard leaves or 1 cup spinach leaves, chopped
1 avocado, washed, peeled and chopped
Juice of half a lemon or lime
¼ chili pepper, washed and chopped
1 tomato, washed and chopped
½ onion, chopped
1 carrot, washed and grated
4 whole grain tortillas
Salt and black pepper to taste
Swiss Chard Wraps
Servings: 4
Ingredients:
Directions:
- In a large bowl, mix avocado, lemon or lime juice, and spices in large bowl.
- Add Swiss chard or spinach, tomato, onion, carrots and mix together.
- Spoon ¼ of mixture onto tortillas and roll up.
Serving Suggestion: Add leftover, cooked chicken or canned tuna.
Notes & Tips:
Other greens like bok choy, kale, and spinach may be used in place of swiss chard.
Recipe Category
30 minutes or less, No cooking required, One pan meals
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Swiss Chard Wraps
Servings: 4
Ingredients:
4 Swiss chard leaves or 1 cup spinach leaves, chopped
1 avocado, washed, peeled and chopped
Juice of half a lemon or lime
¼ chili pepper, washed and chopped
1 tomato, washed and chopped
½ onion, chopped
1 carrot, washed and grated
4 whole grain tortillas
Salt and black pepper to taste
Directions:
- In a large bowl, mix avocado, lemon or lime juice, and spices in large bowl.
- Add Swiss chard or spinach, tomato, onion, carrots and mix together.
- Spoon ¼ of mixture onto tortillas and roll up.
Serving Suggestion: Add leftover, cooked chicken or canned tuna.
Notes & Tips:
Other greens like bok choy, kale, and spinach may be used in place of swiss chard.
Nutrition Facts
4 serving per container
Serving size 1 wrap
| Amount Per Serving | ||
|---|---|---|
| Calories | 220 | |
| % Daily Value* | ||
| Total Fat 10g | 13% | |
| Saturated Fat 2g | 10% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 360mg | 16% | |
| Total Carbohydrate 29g | 11% | |
| Dietary Fiber 5g | 18% | |
| Total Sugars 4g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 6g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 22mg | 2% | |
| Iron 1mg | 6% | |
| Potassium 427mg | 10% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.