Rainbow Vegetable Chicken or Tuna Roll-Ups or Pinwheels

These roll-ups are colorful and as flavorful and nutritious as they are beautiful. Spread cottage cheese on whole-grain , add chicken or tuna and vegetables, and roll them up. Leave them whole as an alternative to a wrap, or slice each roll-up into multiple pinwheels. They make a delightful treat for lunch, and they’re perfect for serving at a party or get-together. They have crunchy, creamy, sweet, and savory elements in every bite. 

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Here’s a run-down of the colors of the rainbow in these roll-ups.

• Red bell tomatoes or bell peppers
• Orange carrots
• Yellow bell peppers
• Green spinach leaves, bell peppers, zucchini, or cucumbers
• Blue: blueberries
• Purple: red cabbage or beets

Use canned tuna or leftover cooked, shredded chicken breast. For a vegetarian option, use 2 ounces of low-fat cheese slices, in strips, like cheddar, swiss, or mozzarella. For a plant-based version, omit the chicken and cottage cheese. Instead, try strips of veggie burger patties or falafel balls, or use 1 cup of canned black beans, drained, and use ¼ cup of hummus or mashed avocado instead of cottage cheese.

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Tortillas or wraps make great roll-ups, but you can make your own healthy sandwiches on whole-grain bread if you prefer. Whole-grain English muffin halves are good options for open-faced sandwiches.

Recipe for Rainbow Vegetable Chicken or Tuna Roll-Ups or Pinwheels

Makes 6 servings

Ingredients: 

• 6 soft taco-sized whole-grain tortillas
• 1 cup of low-fat cottage cheese
• (Optional) 1-2 tablespoons of finely chopped white onion, 1 teaspoon of garlic powder, ¼ cup of chopped parsley
• 1 cup of cooked, shredded skinless chicken or 2 cans of tuna, drained
• ½ cup of shredded red cabbage or thinly sliced beets
• ¼ cup of grated or shredded carrots
• ½ cup of yellow pepper, sliced thinly
• 1 roma tomato or ½ cup of red bell pepper, thinly sliced
• ½ cup of thinly sliced zucchini or cucumber, or 1 cup of spinach leaves, sliced
• ½ cup of blueberries

Instructions: 

1. Mix the cottage cheese with onion, garlic powder, and herbs if using. Spread the cottage cheese thinly over each tortilla.
2. Distribute the chicken or tuna, blueberries, and vegetables over the tortillas. 
3. Roll the tortillas tightly to form logs or roll-ups. If desired, slice each roll into 1.5-inch pinwheels.

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Nutrition information per serving: 200 calories; 4 grams of total fat; 1 gram of saturated fat; 30 mg of cholesterol; 400 mg of sodium; 25 grams of carbohydrates; 4 grams of sugar; 4 grams of fiber; 17 grams of protein

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