Salad-on-the-Go

undefined undefined undefined undefined Healthful meal planning can get difficult - especially during the summer when your days are full of activities. This week's recipe, featuring colorful vegetables, lean turkey and whole-wheat tortillas, is easy to prepare and provides a portable mini-meal perfect for any warm-weather outing. Steamed kale, a cruciferous vegetable, provides vitamins K, A and C and offers added cancer protection. So while a traditional salad may not be a sensible on-the-go meal, wrapping up your veggies can help you stay on track and make nutritious meal choices all summer long.

Veggie Rollups


1 small cucumber, peeled, seeded and sliced into 12 matchstick pieces
1 large carrot, peeled and sliced into 12 matchstick pieces
1 medium red pepper, sliced into 12 matchstick pieces
1/4 cup seasoned rice vinegar
8 medium to large kale leaves, washed with tough stems removed
Pinch of salt
4 (9 inch) whole-wheat flour tortillas
1/2 cup low-fat cream cheese, plain or seasoned with fresh herbs of your choice
8 oz. oven-roasted turkey breast, thinly sliced

Combine the cucumber, carrot and red pepper in a resealable plastic bag. Add the seasoned rice vinegar. Marinate the vegetables, shaking the bag a few times, for up to 2 hours.

Meanwhile, steam the kale leaves with a pinch of salt, until bright green and tender, about 10 minutes.

Spread each tortilla with 2 tablespoons of cream cheese. Top with 2 kale leaves, 1/4 of the sliced turkey breast and 1/4 of the marinated veggies. Carefully roll up each tortilla, cut in half and serve.

Makes 4 servings.

Per serving: 320 calories, 9 g total fat (3 g saturated fat), 33 g carbohydrate,
25 g protein, 4 g dietary fiber, 560 mg sodium.

Originally published on AICR.org