This entrée-worthy wrap has it all the protein, the vegetable and the starch. And all for about $2 per serving.

Sporting a hearty blend of browned sausage, golden onions, garlicky spinach and Italian cheeses rolled up in a warm flour tortilla, it's also fast, easy and flexible. Substitute different meats, cheeses and greens based on what's on sale.

For a more assertively flavored wrap, substitute arugula for the spinach and shredded provolone for the mozzarella.

If you like, use sweet sausage instead of hot. If you substitute pork for turkey, you may want to drain all but a few tablespoons of fat from the pan before adding in your onions and greens.

Spicy Sausage Wraps with Golden Onions and Spinach

Start to finish: 30 minutes

Servings: 6

1 pound bulk spicy turkey sausage meat

1 tablespoon extra-virgin olive oil

2 medium yellow onions, thinly sliced (about 4 cups)

8 cups chopped fresh spinach

1 tablespoon minced garlic

2 cups shredded part-skim mozzarella cheese

cup grated Parmesan cheese

Salt and ground black pepper, to taste

6 burrito-size flour tortillas

In a large skillet over medium-high, cook the sausage meat until no longer pink, about 6 minutes. With a slotted spoon, transfer the sausage to a dish and set aside. Leave any fat in the skillet.

Return the skillet to the stove over medium heat. Add the oil and onions, then sauté until golden and softened, about 10 minutes.

Stir in the spinach and garlic, cover the pan and cook until the greens are tender, 4 to 6 minutes. Stir in the mozzarella, Parmesan and the reserved sausage. Season with salt and pepper.

Divide the filling among the tortillas. Fold in 2 sides and roll up, placing the wrap seam-side down. Heat the wraps in the microwave on high power until heated through, about 1 to 2 minutes. (Alternatively, heat the wraps in a 350 F oven for 5 to 7 minutes).

Nutrition information per serving (values are rounded to the nearest whole number): 439 calories; 182 calories from fat; 20 g fat (7 g saturated; 0 g trans fats); 85 mg cholesterol; 32 g carbohydrate; 32 g protein; 3 g fiber; 1216 mg sodium.