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New York Goodwich

New York Goodwich New York Goodwich

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













Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber


1 cup broccoli florets
½ cup cauliflower florets
2 tablespoons carrots
finely grated
2 tablespoons red cabbage
finely grated
2 tablespoons yellow summer squash
finely grated
¼ 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
½ cup lettuce
finely shredded
½ cup alfalfa sprouts
2 slices avocados
1 x sea salt
spike or salt-free seasoning (optional)


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 to 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.


* not incl. in nutrient facts

Add review





The New York Goodwich is absolutely delicious but has more than 65 calories as the Nutritional Info states. It has 365 CALORIES! That includes 2 Tbsp. BBQ sauce added to the onions, which is an essential ingredient to pull all the flavors together.

about 12 years ago


The nutritional info. here isn't including the tortilla, the tortilla used in the photo is 200 calories by itself, if you add 2 tbsp. bottled bbq sauce to the onions it will kick it up at least another 100 calories, shoot some mayo on it... even more

about 12 years ago


Thank you for the rapid response & clarification; however, it is impossible to make the sandwich without a tortilla or the wrap should be included in the calorie count...don't ya think?

about 12 years ago


Yup, certainly agreed. Unfortunately the USDA nutrient database isn't complete with every product and size. Pitas and tortillas are difficult to pin down. See here for more detail on this:

about 12 years ago

I am new to RecipeLand. Thanks for the pointer. When you submit a recipe, do you supply the nutritional info or does RecipeLand? Maybe specifying in the ingredients list a specific size of tortilla would help. Thanks again!

about 12 years ago


When you submit recipes the site will calculate the nutrition info. for you automatically. Exactly right, eg. 1 ounce cheddar cheese and nutrition is quite accurate, but 1 thick slice cheddar cheese, yikes... how thick? Clear amount = accurate calc.

about 12 years ago


I assume you submitted the recipe since your name is by the beautiful picture. On the Nutrition page, RecipeLand ask for corrections to recipes... specifically regarding quantity. Maybe you could specify a tortilla size. That's all she wrote! Thx!

about 12 years ago

Credit due to Marilyn Diamond, co-author of Fit for Life.

over 3 years ago

United States

Just make the fracking wrap and shut up about calories.

almost 3 years ago

Use a rice paper wrap instead of the tortilla wrap

almost 2 years ago

Nutrition Facts

Serving Size 450g (15.9 oz)
Amount per Serving
Calories 899% of calories from fat
 % Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1761mg 73%
Total Carbohydrate 6g 6%
Dietary Fiber 6g 23%
Sugars g
Protein 12g
Vitamin A 111% Vitamin C 177%
Calcium 16% Iron 12%
* based on a 2,000 calorie diet How is this calculated?


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