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 %
More info

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
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 0
Meat and Alternatives ½
More info
Check out our Meal Plans for Type 2 Diabetes

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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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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