Here’s a fantastic and healthy grilled veggie collard green wrap recipe borrowed from my friend and fellow registered dietitian nutritionist Kathy Siegel from her new book The 30-Minute Clean Eating Cookbook. This plant-based wrap brings a variety of tastes and lots of color to your plate.
Hi everyone. Welcome to Diabetes Everyday. I’m Toby. Don’t forget to subscribe if you haven’t already. I’m thinking I owe you a healthy recipe video, and since I don’t develop recipes very often, we’re going to borrow one from one of my amazing recipe-developing dietitian friends. This recipe is from Kathy Siegel’s new book The 30-Minute Clean Eating Cookbook and it seems like a perfect fit for me now that I’m living in the South.
This is Kathy’s grilled veggie collard green wraps. In our community garden, it seems everyone grows collard greens – I think because they tolerate the heat. and it’s been a staple of southern cuisine for many decades. So this is perfect timing for me to try a recipe using collards.
Let’s Start Cooking!
Here’s what you’ll need to make these wraps:
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- ¼ teaspoon of sea salt
- 1/8 teaspoon fresh pepper
- 1 yellow squash cut lengthwise into ¼ inch strips
- 1 zucchini cut lengthwise into ¼ inch strips
- 1 red bell pepper cut ¼ inch strips
- Nonstick cooking spray
- ½ cup green goddess dressing
- 4 large collard leaves stemmed
- 2 tablespoons hemp seeds
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Now, first, we’re going to make Kathy’s green goddess dressing recipe because I compared it to a popular brand and found her recipe has half the fat, 4 grams of protein versus zero, less than one fifth the sodium, and only 6 grams carbohydrate compared to 10 grams for the store-bought green goddess. And, this is my kind of prep, just throw everything into the food processor.
Here is what you need for the dressing:
- 1 avocado pitted
- 1 cup Greek yogurt
- 2 teaspoons honey
- ¼ teaspoon salt
- 3 Tablespoons olive oil
- The juice of 1 lime
- 2 garlic cloves minced
- The green part of 2 green onions
- 2 tablespoons dried tarragon
- 1 small bunch of fresh dill (Is this a small bunch? Hey, why not?)
Now we just blend until smooth. Note: You can store this in the fridge for up to 5 days.
Back to the wraps… The fact that “grilled veggies” is in the recipe name might give you a clue that we are going to grill these veggies.
Be Sure To Check Out – Vegetarian Recipes on Diabetes Everyday’s search.
First, we’ll make a marinade by whisking together the oil, vinegar, salt, and pepper until the mix emulsifies. Then it’s into a resealable bag with the veggies. We’ll leave this for 5 minutes.
Now we spray our grill or grill pan and add the vegetables. These will cook for maybe 8 to 10 minutes and we want to make sure we turn them every few minutes.
Finally, we lay out a collard leaf, add the green goddess, add the grilled vegetables, sprinkle with hemp seeds, and roll it all up, folding the sides as we go.
Two wraps are a serving. The serving is 74 calories, 28 grams of fat, 12 grams protein, 22 grams total carbohydrate, 8 grams fiber, and 412 milligrams sodium.
My thanks again to Kathy Siegel for letting us borrow this vegetarian recipe.
Now if you’ll excuse me, until next week.
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