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The Sandwich Generation: Healthy Sandwich Recipes

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Mediterranean Wrap

Ellie Krieger, RD, host of the Food Network's Healthy Appetite and author of Small Changes, Big Results, gave the standard vegetarian sandwich this modern and exotic makeover.

Start to finish: 20 minutes
Makes: 4 servings

  • 2 medium zucchini, about 1/2 pound each, sliced lengthwise into 1/4-inch slices
  • 2 teaspoons olive oil
  • 1/8 teaspoon salt
  • Pinch of freshly ground pepper
  • 1 cup hummus (store-bought)
  • 4 pieces whole-grain wrap bread (about 2 ounces each)
  • 1/4 cup pine nuts
  • 2 large tomatoes, sliced
  • 2 cups baby spinach leaves
  • 1/2 cup sliced red onion
  • 1/4 cup fresh mint leaves

  1. Preheat the broiler. Discard the outermost slices of zucchini and brush the rest with oil; dust with salt and pepper. Place on a baking sheet and broil about 3 inches from heat for 5 minutes on each side, or until tender and slightly browned.
  2. Spread 1/4 cup hummus on each wrap and sprinkle with 1 tablespoon pine nuts. Top with a few slices of tomato and zucchini, 1/2 cup spinach, a few sliced onions, and 1 tablespoon mint. Roll up and cut in half on a diagonal.

Nutrition facts per serving: 373 calories, 14g protein, 51g carbohydrate, 17g fat (2g saturated), 13g fiber

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