California Wraps

Name: California Wraps
Yield: 6 sandwiches servings
Ingredients: 1 large tomato, seeded and diced; 6 tbsp (90 mL) thinly sliced green onions with tops; 1 medium ripe avocado, seeded; 1 tbsp (15 mL) reduced-fat sour cream; 1/2 tsp (2 mL) lemon juice; 1/8 tsp (.5 mL) salt; 6 8" (20 cm) fat-free flour tortillas; 6-12 large lettuce leaves; 8 oz (250 g) thinly sliced reduced-fat deli smoked turkey; 1 package (4 oz/125 g) salad sprouts (see Cook's Tip); 6 tbsp (90 mL) shredded reduced-fat cheddar cheese

A garden of fresh vegetables, turkey and homemade avocado spread make this quick sandwich a deliciously healthful choice for lunchtime.

Ingredients

1 large tomato, seeded and diced
6 tbsp (90 mL) thinly sliced green onions with tops
1 medium ripe avocado, seeded
1 tbsp (15 mL) reduced-fat sour cream
1/2 tsp (2 mL) lemon juice
1/8 tsp (.5 mL) salt
6 8" (20 cm) fat-free flour tortillas
6-12 large lettuce leaves
8 oz (250 g) thinly sliced reduced-fat deli smoked turkey
1 package (4 oz/125 g) salad sprouts (see Cook's Tip)
6 tbsp (90 mL) shredded reduced-fat cheddar cheese

Directions

Dice tomato and slice green onions. Place avocado in a small bowl and mash with Mix 'N Chop. Stir in sour cream, lemon juice and salt.
Using a Medium Scoop top each tortilla with a level scoop of avocado mixture; spread to within 1/4"(6 mm) of edge. Cover with one or two lettuce leaves, pressing lightly. Place one slice turkey over lettuce. Top evenly with 1/2 cup (125 mL)salad sprouts; sprinkle with 2 tbsp (30 mL) tomato and 1 tbsp (15 mL) each green onion and cheese.
Roll up each tortilla tightly. Cut each wrap diagonally in half.

Yield:

6 sandwiches servings

Nutrients per serving:

Calories 240, Total Fat 7 g, Saturated Fat 2.5 g, Cholesterol 20 mg, Carbohydrate 31 g, Protein 14 g, Sodium 500 mg, Fiber 5 g

Cook's Tips:

If desired, 1 container (6 oz/175 g) frozen avocado dip, thawed, can be substituted for the avocado mixture.

Try dressing up sandwiches and wraps with a variety of greens such as peppery endive, colorful radicchio, baby spinach leaves or arugula.

Sprouts, which are germinated beans and seeds, are good sources of phytochemicals (plant compounds) and antioxidants that can protect us from disease. Alfalfa, clover or spicy radish sprouts are good choices for this recipe.

Wraps can be prepared in advance. Wrap filled tortillas individually in plastic wrap and refrigerate up to 3 hours before serving.