Ricotta, Basil &Amp; Ham Wrap (21 Day Wonder Diet: Day 5)

1. Preheat sandwich press.

2. Divide cheese among wraps; top with zucchini, ham, and basil. Roll to enclose.

3. Toast wraps in sandwich press for about 3 minutes, cut in half to serve.

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Nutrient	Quantity
Total fats	16.006 g
Protein	60.8282 g
Carbohydrates	63.6218 g
Energy	525.06 kCal
Fatty acids, total saturated 18:3 undifferentiated	2.1872 g
Water	1886.0316 g
Aspartic acid	7.2086 g
Calcium, Ca	554.76 mg
Lutein + zeaxanthin	339 g
Fiber, total dietary	21.876 g
Carotene, beta	208.98 g
Niacin	14.0776 mg
Vitamin A, RAE	585.24 g
Arginine	2.6758 g
Riboflavin	0.8383 mg
Glutamic acid	7.2949 g
Sodium, Na	111.72 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3892 g
Total lipid (fat)	16.006 g
Manganese, Mn	3.9534 mg
Fructose	0.0012 g
Proline	2.3501 g
Fatty acids, total saturated 16:0	3.9233 g
Fatty acids, total saturated 8:0	0.0738 g
Choline, total	11.534 mg
Sugars, total	0.1854 g
Serine	2.5602 g
Fatty acids, total saturated 10:0	0.142 g
Fatty acids, total saturated 18:0	0.9727 g
Vitamin B-6	2.8476 mg
Selenium, Se	14.948 g
Ash	21.5118 g
Vitamin D	6.2 IU
Fatty acids, total saturated 18:1 undifferentiated	2.3601 g
Pantothenic acid	7.4112 mg
Phenylalanine	2.2533 g
Copper, Cu	1.9567 mg
Betaine	0.024 mg
Thiamin	0.8417 mg
Retinol	72.54 g
Methionine	0.9486 g
Iron, Fe	16.0678 mg
Carbohydrate, by difference	63.6218 g
Phosphorus, P	1942.72 mg
Folate, total	407.52 g
Tocopherol, gamma	0.0096 mg
Fatty acids, total saturated 4:0	0.3559 g
Alanine	3.1289 g
Cholesterol	31.62 mg
Valine	2.872 g
Fatty acids, total saturated 18:2 undifferentiated	1.4211 g
Glycine	2.2296 g
Glucose (dextrose)	0.0012 g
Fatty acids, total saturated 14:0	0.8457 g
Zinc, Zn	17.2018 mg
Isoleucine	2.3118 g
Fatty acids, total saturated 12:0	0.1574 g
Fatty acids, total polyunsaturated	3.6082 g
Leucine	3.9167 g
Vitamin A, IU	10294.4 IU
Folate, DFE	407.52 g
Tryptophan	0.555 g
Vitamin C, total ascorbic acid	676.26 mg
Galactose	0.0162 g
Fatty acids, total saturated 6:0	0.0577 g
Tyrosine	1.8152 g
Vitamin B-12	0.2108 g
Vitamin K (phylloquinone)	25.57 g
Fatty acids, total saturated	6.7888 g
Histidine	1.4559 g
Fatty acids, total monounsaturated	2.8678 g
Threonine	1.6335 g
Folate, food	407.52 g
Vitamin D (D2 + D3)	0.124 g
Cryptoxanthin, beta	2.76 g
Vitamin D3 (cholecalciferol)	0.124 g
Vitamin E (alpha-tocopherol)	0.1162 mg
Magnesium, Mg	664.06 mg
Lysine	3.826 g
Potassium, K	9171 mg
Cystine	0.6373 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Ricotta cheese	0.25 cup	107.88	1.8848	8.0476
Zucchini	180	415.8	61.578	7.92
Ham	75	0	0	0
Basil	0.25 cup	1.38	0.159	0.0384
rye mountain bread	3 slices	0	0	0