Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.2% of RDA
• Calories: 12.4% of RDA
• Carbs: 9.3% of RDA
• Fat (total lipid): 20.5% of RDA
• Fiber: 17.2% of RDA
• Fructose: 9.8% of RDA
• Protein: 9.0% of RDA
• Sodium: 29.4% of RDA
• Sugar: 41.6% of RDA
• Vitamin A (IU): 147% of RDA
• Vitamin B6: 45.0% of RDA
• Vitamin C: 271% of RDA
• Iron: 3.4% of RDA
• Magnesium: 18.3% of RDA
• Manganese: 8.9% of RDA
• Niacin: 16.0% of RDA
• Potassium: 23.8% of RDA
• Zinc: 12.7% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
0
MACROS
Carbohydrate
25.6
g
25.642
Calories
247
247.05
Fiber
4.80
g
4.805
Iron
0.648
mg
0.648
Protein
10.2
g
10.172
Sodium
397
mg
397.237
Sugars
13.0
g
13.014
Fat (total lipid)
12.6
g
12.552
N
0
0
iceberg lettuce|feta cheese|ear of corn|red chili pepper (fresh/large)|parsley (fresh)|red bell pepper|green onion|roma tomato|celery (fresh)|olive oil|sweet onion
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PREPARATION
PREPARING THE VEGETABLES
1.
In a large skillet or nonstick pan, add the olive oil over medium-high heat.
2.
Once pan is hot, add the corn, sliced red chili pepper, diced sweet onion, and red bell peppers.
3.
Cook for 5-7 minutes or until vegetable soften but don't get too soft.
4.
In a large bowl, add the mixture from the pan with the green onions, celery, parsley, and tomato. Mix well.
ASSEMBLING THE WRAPS
5.
Spoon a few spoonfuls of the vegetable mixture onto a lettuce leaf.
6.
Sprinkle crumbled feta over the vegetables and pepper if desired, to taste.
NOTES, TIPS, TRICKS, HINTS, ETC:
If ears of corn aren't available, use 1 cup of frozen corn.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 247
Protein 10.2 g
Carbohydrates 25.6 g
Iron 0.65 mg
Fiber 4.80 g
Calcium 32.2 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
