New York Goodwich

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A delicious dish made with broccoli florets, yellow squash, red cabbage and alfalfa sprouts.

30 minutes Prep: 20 minutes Cook: 5 minutes

65 calories per serving view nutrition facts

1 servings suggest servings

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Ingredients

1	cup	broccoli florets
1/2	cup	cauliflower florets	optional
2	tablespoons	carrot	finely grated
2	tablespoons	red cabbage	finely grated
2	tablespoons	yellow squash	finely grated
1/4	cup	onions	barbequed, or well cooked
1	each	flour tortillas, whole wheat	chapati, or pita
1	tablespoon	mayonnaise, eggless	or tofu mayo, or non-fat mayo
3	each	pickles, dill	sliced into thin slivers
1/2	cup	lettuce	finely shredded
1/2	cup	alfalfa sprouts
2	slices	avocado	optional
1	x	sea salt	spike or salt-free seasoning (optional)

Directions

Prepare the vegetables. Cut broccoli into thin lengths, using only florets and upper portion of stalk. Break cauliflower into tiny florets. Place broccoli and cauliflower in vegetable steamer, covered, over boiling water for 5 minutes or until vegetables are tender when pierced with tip of sharp knife. Combine carrot, cabbage and squash and mix thoroughly.

Prepare the barbecued onions, if desired.

Assemble the goodwich. In hot dry skillet, heat tortilla or chapati, turning from one side to the other until soft but not crisp. Place on large sheet of plastic wrap. If using pita, heat in oven for a few minutes to soften it, and cut a sliver from top so pocket opens easily. Combine all other ingredients; mix well, and stuff into pocket.

Spread tortilla with eggless mayo. Add a line of broccoli down center. Crumble cauliflower and place a line of it on broccoli. Add a line of pickle, a line of grated vegetables, a line of barbecued onions. Top with lettuce, sprouts and avocado. Sprinkle with Spike if desired.

Roll tortilla tightly, crepe-style, around vegetables. Wrap tightly in plastic wrap until ready to serve.

This Goodwich will keep for 2-3 days in the refrigerator. Cut it in half and push plastic wrap partially down, but leave one end closed to catch the drippy sauces.

Reviews

This is absolutely superb! Once you've tried it, you'll want to make it a regular part of your menu. The bbq. onions are an important part of this recipe Two thumbs UP!
over 8 years ago

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Nutrition Facts

Serving Size 343g

Amount per Serving

Calories 65 8% of calories from fat

	% Daily Value*
Total Fat 1.0g	1%
Saturated Fat 0.0g	1%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 1738mg	72%
Total Carbohydrate 15.0g	5%
Dietary Fiber 5.0g	21%
Sugars 7.0g
Protein 4.0g	7%