Wrapper’s D-Lite

Wraps are perfect for quick and easy summer eating. They’re sort of like the good old baked potato, in that it’s not the wrap but what you put in it that makes it high-fat or low-fat.

To keep the fat low in this version, the tortilla is spread with nonfat homemade hummus, rather than mayonnaise or avocado. This is topped with lots of fresh vegetables--almost any combination will do. The diced tomatoes flavored with garlic and herbs act as a low-fat dressing that gives the rest of the veggies flavor. Serve the wrap with a dollop of nonfat yogurt or sour cream for added creaminess.

CALIFORNIA WRAP

1 cup diced, seeded plum tomatoes

2 teaspoons minced basil

1 clove garlic, minced

1/4 teaspoon salt

2 teaspoons olive oil

8 (9-inch) low-fat flour tortillas

1 cup hummus

1 cucumber, thinly sliced

2 cups alfalfa sprouts

1 cup shredded carrots

1/2 cup crumbled farmer’s or feta cheese

Combine tomatoes, basil, garlic, salt and olive oil. Let stand about 15 minutes to blend flavors.

Heat each tortilla over gas flame or electric burner until warm and pliable.

For each wrap, spread 2 tablespoons hummus over tortilla to within 1/2 inch of edge. Top with single layer of cucumber slices, about 8 per tortilla. Sprinkle with 1/4 cup sprouts, 2 tablespoons carrots and 1 tablespoon cheese. Spoon about 2 tablespoons salsa over all. Fold up bottom of tortilla, then fold one side over other, leaving top open.

8 wraps. Each wrap:

193 calories; 497 mg sodium; 10 mg cholesterol; 7 grams fat; 29 grams carbohydrates; 5 grams protein; 2.84 grams fiber.

HUMMUS (IT’S A SNAP)

Tahineh is a sesame paste that can be found at health food and specialty stores.

1 (15 1/2-ounce) can garbanzo beans, drained and rinsed

1/4 cup hot water

2 tablespoons sesame tahineh

1 teaspoon Hungarian sweet paprika

2 cloves garlic, crushed

1/2 teaspoon cumin

2 tablespoons lemon juice

1 teaspoon salt

1/4 teaspoon cayenne pepper

Puree beans and water in blender or food processor until smooth. Blend in tahineh, paprika, garlic, cumin, lemon juice, salt and cayenne.

About 1 3/4 cup. Each 2-tablespoon serving:

66 calories; 173 mg sodium; 0 cholesterol; 2 grams fat; 10 grams carbohydrates; 3 grams protein; 0.95 gram fiber.