• Prep Time:
  • Cooking Time:
  • Serves: 1 Servings

New York Goodwich

  • Recipe Submitted by on

Category: Vegetarian, Sandwiches

 Ingredients List

  • 1 c Broccoli
  • 1/2 c Cauliflower (optional)
  • 2 tb Carrot; finely grated
  • 2 tb Red cabbage; finely grated
  • 2 tb Yellow squash; finely
  • -grated
  • 1/4 c Barbecued Onions (see
  • -recipe)
  • 1 Whole wheat tortilla,
  • -chapati, or pita
  • 1 tb Eggless mayo or tofu mayo
  • 3 Thin slivers of dill pickle
  • 1/2 c Lettuce; finely shredded
  • 1/2 c Alfalfa sprouts
  • 2 Avocado slices (optional)
  • ds Sea salt, Spike or salt-free
  • -seasoning (optional


Prepare the vegetables. Cut broccoli into thin lengths, using only florets
and upper portion of stalk. Break cauliflower into tiny florets. Place
broccoli and cauliflower in vegetable steamer, covered, over boiling water
for 5 minutes or until vegetables are tender when pierced with tip of sharp
knife. Combine carrot, cabbage and squash and mix thoroughly.

Prepare the barbecued onions, if desired.

Assemble the goodwich. In hot dry skillet, heat tortilla or chapati,
turning from one side to the other until soft but not crisp. Place on large
sheet of plastic wrap. If using pita, heat in oven for a few minutes to
soften it, and cut a sliver from top so pocket opens easily. Combine all
other ingredients; mix well, and stuff into pocket.

Spread tortilla with eggless mayo. Add a line of broccoli down center.
Crumble cauliflower and place aline of it on broccoli. Add a line of
pickle, a line of grated vegetables, a line of barbecued onions. Top with
lettuce, sprouts and avocado. Sprinkle with Spike if desired.

Roll tortilla tightly, crepe-style, around vegetables.
Wrap tightly in plastic wrap until ready to serve.

This Goodwich will keep for 2-3 days in the refrigerator. Cut it in half
and push plastic wrap partially down, but leave one end closed to catch the
drippy sauces.
Source: Fit for Life, by Harvey and Marilyn Diamond/MM by DEEANNE

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