Ham and Cheese Wrap

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Preparation : 5 min
200 calories/serving

Ingredients

1 corn tortillas 45 g
1/2 tsp Dijon mustard [optional] 3 g
20 g ham 1/4 slice
20 g cheese, lactose-free
1/4 cup baby spinach, or lettuce leave [optional] 5 g

Nutrition Facts Table

per 1 serving (90 g)

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

9 %

Sugars

0 g

Net Carbs

20 g

Protein

12 g

Vitamin A

3 %

Vitamin C

0 %

Calcium

24 %

Iron

6 %

Claims

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

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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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Sandwiches | High Calcium | Bone-healthy

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