California Wraps

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 tablespoons thinly sliced green onions with tops
  • 1 medium ripe avocado, seeded
  • 1 tablespoon reduced-fat sour cream
  • 1/2 teaspoon lemon juice
  • 1/8 teaspoon salt
  • 6 (8-inch) fat-free flour tortillas
  • 6-12 large lettuce leaves
  • 8 ounces thinly sliced reduced-fat deli smoked turkey
  • 1 package (4 ounces) salad sprouts (see Cook's Tip)
  • 6 tablespoons shredded reduced-fat cheddar cheese

Directions

  1. Dice tomato and slice green onions using Chef’s Knife. Using Avocado Peeler, cut avocado in half lengthwise; remove seed and cut flesh away from skin. Place avocado in Classic Batter Bowl; mash with Nylon Masher. Stir in sour cream, lemon juice and salt. 

  2. Using Medium Scoop, top each tortilla with a level scoop of avocado mixture; spread to within 1/4 inch of edge using Small Spreader. Cover with one or two lettuce leaves, pressing lightly. Place one slice turkey over lettuce. Top evenly with 1/2 cup salad sprouts; sprinkle with 2 tablespoons tomato and 1 tablespoon each green onion and cheese. 

  3. Roll up each tortilla tightly. Cut each wrap diagonally in half with Bread Knife

Yield:

  • 6 sandwiches  servings

Nutrients per serving:

Calories 240 (25% from fat), Total Fat 7 g, Saturated Fat 2.5 g, Cholesterol 20 mg, Carbohydrate 31 g, Protein 14 g, Sodium 500 mg, Fiber 5 g 

U.S. Diabetic exchanges per serving:

2 starch, 1 medium-fat meat (2 carb) 

Cook's Tips:

If desired, 1 container (6 ounces) 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.

 

 

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