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URL:   http://www.diabetesselfmanagement.com/recipes/sandwiches/quick-okra-and-tomato-wrap/print/

Quick okra and tomato wrap

Preparation time: 5 minutes
Cooking time: 5 minutes

Nonstick cooking spray
1/4 cup chopped onion
1/2 teaspoon minced garlic
4 okra pods, 3–4 inches long
1/2 cup chopped fresh tomato
6 drops hot sauce
4 six-inch whole wheat flour tortillas

Spray a medium skillet with nonstick cooking spray and heat over medium heat. Sauté onion and garlic in skillet until onion starts to soften. Cut tops and tips off okra and slice horizontally into pieces (should yield about 1/2 cup). Add okra and tomato and cook about 3 minutes, stirring frequently. Add hot sauce and stir, then remove from heat. Spoon about 1/4 cup hot filling in a line down the center of each tortilla, then roll up, first folding in the “bottom” of the tortilla, then rolling from one side to make a cylinder.

Yield: 2 servings
Serving size: 2 tortillas

Nutrition Facts

Per Serving:
  Calories: 177
  Carbohydrate: 35 g
  Protein: 7 g
  Fat: 1 g
  Saturated fat: 0 g
  Cholesterol: 0 mg
  Sodium: 268 mg
  Fiber: 5 g
 
  Exchanges per serving: 2 carbohydrate, 1 vegetable
  Carbohydrate choices: 2


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