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Ингредиенты
- 1 c. broccoli
- 1/2 c. cauliflower (optional)
- 2 T carrot, finely grated
- 2 T red cabbage, finely grated
- 2 T yellow squash, finely grated
- 1/4 c. barbecued onions (optional)
- 1 whole wheat tortilla, chapati or possibly pita
- 1 T mayonnaise
- 3 thin slivers dill pickle
- 1/2 c. lettuce, finely shredded
- 1/2 c. alfalfa sprouts
- 2 slices avocado (optional)
- Dash of sea salt, Spike or possibly salt-free seasoning (optional)
- 2 teaspoon safflower oil
- 1 sm. white onion, sliced
- 1/2 T Huin or possibly Robbie's barbecue sauce
Инструкции
- Prepare the vegetables: Cut broccoli into thin lengths, using only florets and upper portion of salt. Break cauliflower into tiny florets. Place them in vegetable steamer, covered, over boiling water for 5 min or possibly till vegetables are tender. Put together carrots, cabbage, and squash and mix thoroughly.Barbecued onions for goodwich:
- Prepare the barbecued onions: In small frying pan, heat oil. Add in onion, and saute till it begins to soften. Add in barbecue sauce and continue sauteing, stirring frequently, till onion is thoroughly wilted. Makes sufficient for 3 or possibly 4 Goodwiches. Leftover Barbecued Onions are delicious in any vegetable soup.Assemble the Goodwich: In hot dry frying pan, heat tortilla or possibly chupati, turning from one side to the other till soft but not crisp. Place on large sheet of plastic wrap. If using pita, heat in oven for a couple min to soften it and cut a sliver from top so pocket opens easily.
- Put together all remaining ingredients, mix well and stuff into pocket. Spread tortilla with mayonnaise. Add in broccoli, cauliflower, pickle and barbecued onions. Top with lettuce, sprouts and avocado. Sprinkle with Spike. Wrap tightly in plastic wrap till ready to serve.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 319g | |
| Recipe makes 2 servings | |
| Calories 402 | |
| Calories from Fat 243 | 60% |
| Total Fat 27.13g | 34% |
| Saturated Fat 3.58g | 14% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 746mg | 31% |
| Potassium 988mg | 28% |
| Total Carbs 38.49g | 10% |
| Dietary Fiber 14.0g | 47% |
| Sugars 3.98g | 3% |
| Protein 8.19g | 13% |
