Grilled Veggie Collard Green Wraps
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
Be Sure To Check Out - Shrimp Lettuce Wraps
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.
Don't forget to take a look at our most frequently asked questions.
You May Also Enjoy: