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Spicy Tuna Wrap
4 servings
Total Time: 25 minutes
Ingredients
2 5- to 6-ounce cans chunk light tuna, drained
1/3 cup fat-free mayonnaise
1 tablespoon hot sauce,
1 scallion, chopped
2 cups cooked brown rice, cooled
2 tablespoons rice vinegar
4 10-inch whole-grain wraps
3 cups watercress leaves
1 ripe avocado, cut into 16 slices
1 small carrot, cut into matchsticks
Reduced-sodium soy sauce for dipping (optional)
Preparation
Combine tuna, mayonnaise, hot sauce and scallion in a medium bowl. Combine rice and vinegar in a small bowl.
Spread one-fourth of the tuna mixture over a wrap. Top with 1/2 cup rice, 3/4 cup watercress, 4 avocado slices and one-fourth of the carrot matchsticks. Roll up and cut the wrap in quarters or in half. Repeat with the remaining filling and wraps. Serve with soy sauce for dipping, if desired.
Nutrition
Per serving: 449 calories;
9 g fat ( 3 g sat , 6 g mono );
17 mg cholesterol;
71 g carbohydrates;
2 g added sugars;
21 g protein;
9 g fiber;
869 mg sodium;
502 mg potassium.
4 servings
Total Time: 25 minutes
Ingredients
2 5- to 6-ounce cans chunk light tuna, drained
1/3 cup fat-free mayonnaise
1 tablespoon hot sauce,
1 scallion, chopped
2 cups cooked brown rice, cooled
2 tablespoons rice vinegar
4 10-inch whole-grain wraps
3 cups watercress leaves
1 ripe avocado, cut into 16 slices
1 small carrot, cut into matchsticks
Reduced-sodium soy sauce for dipping (optional)
Preparation
Combine tuna, mayonnaise, hot sauce and scallion in a medium bowl. Combine rice and vinegar in a small bowl.
Spread one-fourth of the tuna mixture over a wrap. Top with 1/2 cup rice, 3/4 cup watercress, 4 avocado slices and one-fourth of the carrot matchsticks. Roll up and cut the wrap in quarters or in half. Repeat with the remaining filling and wraps. Serve with soy sauce for dipping, if desired.
Nutrition
Per serving: 449 calories;
9 g fat ( 3 g sat , 6 g mono );
17 mg cholesterol;
71 g carbohydrates;
2 g added sugars;
21 g protein;
9 g fiber;
869 mg sodium;
502 mg potassium.