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Ham and Cheese Wrap

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0% would make this recipe again

Preparation : 5 min
200 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Kid-friendly
  • Bone-healthy

Ingredients

1 corn tortillas 45 g
20 g ham
20 g cheese, lactose-free
1/2 tsp Dijon mustard [optional] 2.5 mL
1/4 cup baby spinach, or lettuce leave [optional] 5 g

Nutrition Facts Table

per 1 Serving (90g)

Amount

% Daily Value

Calories

200

Fat

7 g

11 %

Saturated 3.7 g
+ Trans 0.1 g

19 %

Cholesterol

30 mg

Sodium

320 mg

13 %

Carbohydrate

22 g

7 %

Fibre

2 g

10 %

Sugars

0 g

Protein

12 g

Vitamin A

9 %

Vitamin C

2 %

Calcium

24 %

Iron

6 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 0 serving
Grain Products : 1 ¾ servings
Milk and Alternatives : ½ serving
Meat and Alternatives : ¼ serving

Claims

This recipe is :
Source of  :
Fibre, Iron, Magnesium, Manganese, Niacin, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Zinc
Good source of  :
Calcium, Phosphorus, Vitamin B1, Vitamin K
Excellent source of  :
Folacin
Free  :
Sugar
Diet-related health claims  :
Bone-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 0
Meat and Alternatives ½

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This recipe is in the following categories

Sandwiches | Bone-healthy | High Calcium