New York Goodwich
A delicious dish made with broccoli florets, yellow squash, red cabbage and alfalfa sprouts.
Yield
1 servingsPrep
20 minCook
5 minReady
30 minIngredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1 | cup | broccoli florets |
|
| ½ | cup |
cauliflower florets
optional |
|
| 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
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 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.
Comments
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.
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
Thank you for the rapid response & clarification; however, it is impossible to make the sandwich without a tortilla or pita...so the wrap should be included in the calorie count...don't ya think?
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: http://recipeland.com/about_nutrition_calculations
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!
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.
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!
Credit due to Marilyn Diamond, co-author of Fit for Life.
Just make the fracking wrap and shut up about calories.
Use a rice paper wrap instead of the tortilla wrap
good idea! thanks cuz I love these things but not the calories.
We now have low calorie/net carb tortillas which I think taste very good.