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Add a photoNutrients per serving (4 wraps and 2 tbsp sauce): calories: 364, total fat: 25 g, sat. fat: 3 g, Monounsaturated fat: 16 g, polyunsaturated fat: 4 g, carbs: 34 g, fiber: 13 g, sugars: 16 g, protein: 9 g, sodium: 533 mg, cholesterol: 0 mg
Nutritional Bonus: One cup of cooked Swiss chard provides 4 grams of fiber, more than 100 milligrams of calcium, a staggering 961 milligrams of potassium (more than a banana) and more than 30 milligrams of vitamin C. But wait, there’s more! The same amount of chard is also incredibly rich in lutein and zeaxanthin, two members of the carotenoid family that are being researched heavily for their ability to protect eyesight and guard against vision problems such as macular degeneration. And it should be noted that 1 cup of Swiss chard provides all those nutrients for a mere 35 calories!
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Ингредиенты
- 2 carrots, peeled and grated
- 1 large beet, peeled and grated
- 1 tsp extra-virgin olive oil
- 1⁄4 tsp sea salt, divided
- 2 avocados, peeled, pitted and chopped
- 1⁄4 cup chopped fresh cilantro leaves
- 3 tbsp fresh lime juice
- 1⁄4 tsp fresh ground black pepper
- 2 bunches Swiss chard (about 16 leaves)
- 1 cup packed pea shoots or sprouts (such as alfalfa, radish or broccoli)
- SAUCE
- 1/4 cup natural unsalted almond butter
- 2 tbsp raw honey
- 2 tbsp fresh lime juice
- 2 tsp reduced-sodium tamari
Инструкции
- 1.Prepare sauce: In a small bowl, combine all sauce ingredients until smooth; set aside.
- 2.In a medium bowl, combine carrots, beet, oil and 1/8 tsp salt. In another medium bowl, combine avocados, cilantro, 3 tbsp lime juice, remaining 1/8 tsp salt and pepper; lightly mash to a chunky consistency.
- 3.Remove spine of each chard leaf starting about two-thirds of way up without splitting leaves in half. Add about 1 inch water to a large saucepan fitted with a steamer basket. Cover and bring to a boil. Reduce heat to medium-high and add leaves to basket. Cover and steam until leaves are tender, 3 to 4 minutes. Using tongs, carefully remove leaves from basket and lay on a paper towel–lined plate. Gently blot with more paper towels.
- 4.Assemble wraps: Place about 2 tbsp carrot mixture, 1 tbsp pea shoots and 1 rounded tbsp avocado mixture at stem end of each leaf. Roll up to enclose filling, tucking in sides as you roll. Repeat with remaining leaves and filling. Serve with dip. (TIP: Wraps can be made up to 5 hours ahead.)
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 239g | |
| Recipe makes 4 servings | |
| Calories 370 | |
| Calories from Fat 226 | 61% |
| Total Fat 25.39g | 32% |
| Saturated Fat 2.83g | 11% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 3152mg | 131% |
| Potassium 753mg | 22% |
| Total Carbs 36.79g | 10% |
| Dietary Fiber 7.7g | 26% |
| Sugars 13.95g | 9% |
| Protein 5.21g | 8% |
:%20calories:%20364,%20total%20fat:%2025%20g,%20sat.%20fat:%203%20g,%20Monounsaturated%20fat:%2016%20g,%20polyunsaturated%20fat:%204%20g,%20carbs:%2034%20g,%20fiber:%2013%20g,%20sugars:%2016%20g,%20protein:%209%20g,%20sodium:%20533%20mg,%20cholesterol:%200%20mg%20%0D%0A%0D%0ANutritional%20Bonus:%20One%20cup%20of%20cooked%20Swiss%20chard%20provides%204%20grams%20of%20fiber,%20more%20than%20100%20milligrams%20of%20calcium,%20a%20staggering%20961%20milligrams%20of%20potassium%20(more%20than%20a%20banana)%20and%20more%20than%2030%20milligrams%20of%20vitamin%20C.%20But%20wait,%20there%E2%80%99s%20more!%20The%20same%20amount%20of%20chard%20is%20also%20incredibly%20rich%20in%20lutein%20and%20zeaxanthin,%20two%20members%20of%20the%20carotenoid%20family%20that%20are%20being%20researched%20heavily%20for%20their%20ability%20to%20protect%20eyesight%20and%20guard%20against%20vision%20problems%20such%20as%20macular%20degeneration.%20And%20it%20should%20be%20noted%20that%201%20cup%20of%20Swiss%20chard%20provides%20all%20those%20nutrients%20for%20a%20mere%2035%20calories!){kind=link}