Grilled zucchini, tomato, and mozzarella wrap

I am often asked about ways to transition to a vegetarian diet. A good transition for some people could be trying a lacto-vegetarian meal plan, focusing on plant foods but allowing consumption of cheese and other dairy products — opting for the low-fat or skim varieties as a healthier choice. This recipe is an example of an easy-to-make lacto-vegetarian summer meal using seasonal ingredients. In addition, you can substitute different veggies depending on local availability and personal preferences.

Servings: 1

Prep Time: 15

Ingredients

  • 1/2 cup zucchini, sliced
  • 1 6-inch corn tortilla
  • 1 ounce low-fat or skim mozzarella cheese*
  • 8 cherry tomatoes, halved
  • 1/2 cup mushrooms, sliced (your personal favorite)
  • 1 teaspoon oregano
  • 1 tablespoon basil
  • 1/4 teaspoon black pepper
  • *For a lower sodium version, use low-fat or skim Swiss cheese instead of mozzarella.

Directions

1. Pre-heat grill. Grill zucchini 2-3 minutes on each side until just tender. Season with pepper. 2. Place a medium pan over medium-high heat. Add the tortilla, toasting for 1-2 minutes on each side. 3. Place warm tortilla on plate and add cheese, cherry tomatoes, zucchini, mushrooms, oregano and basil. Fold in half and serve.

Nutrition Information (per serving)

  • Total calories: 145
  • Protein: 14 g
  • Carbohydrate: 23 g
  • Fiber: 6 g
  • Total fat: 1 to 2 g (depending on whether skim or low-fat cheese was used)
  • Cholesterol: 5 mg
  • Sodium: 231 mg

Contributor

Nadia Borchardt, RD