Health & Fitness

Secret to Tex-Mex avocado wrap: moisten tortilla

No need to turn on the stove for this quick meal of Tex-Mex avocado wrap with red bean salad. Tomato salsa, avocado and sliced smoked turkey wrapped in a flour tortilla create a simple dinner.

The secret to a good wrap is to moisten the tortilla with a spread or oil.

For this recipe, I sprayed the tortillas with olive oil spray. The spray adds flavor without too much fat. Flavored tortillas would be perfect for this recipe.

This meal contains 589 calories per serving with 26 percent of calories from fat.

Helpful Hints:

* Use any type of lettuce.

* A reduced-fat vinaigrette dressing can be used instead of the lime juice and olive oil in the recipe.

Wine suggestion: These mild flavors would go nicely with a simple, fruity wine such as a soft, red Beaujolais.

Tex-Mex Avocado Wrap

4 6-inch flour tortillas

Olive oil spray

6 oz. sliced smoked turkey breast

1/2small ripe avocado ( 1/2cup cubed)

1/2cup tomato salsa, drained

Several lettuce leaves of iceberg lettuce

Spread tortillas on a work surface and spray with olive oil spray. Divide turkey among tortillas. Peel, seed and cube avocado; spoon over turkey.

Drain salsa and add. Place lettuce on top. Roll up the wraps and cut in half on the diagonal. Makes 2 servings.

Per serving: 378 calories (29 percent from fat), 12.1 g fat (2.3 g saturated, 6.8 g monounsaturated), 54 mg cholesterol, 27.8 g protein, 39.2 g carbohydrates, 5.5 g fiber, 697 mg sodium.

The Wichita Eagle—05/17/11

Red Bean Salad

1 tablespoon fresh lime juice

2 teaspoons olive oil

2 tablespoons diced red onion

1 1/2 cups rinsed and drained canned red kidney beans

Salt and freshly ground black pepper

Several iceberg lettuce leaves

Mix lime juice and olive oil together in a medium-size bowl. Add the onion and red beans. Add salt and pepper to taste. Toss well. Place lettuce on a serving plate and spoon beans and dressing on top. Makes 2 servings.

Per serving: 211 calories (22 percent from fat), 5.2 g fat (0.8 g saturated, 3.7 g monounsaturated), no cholesterol, 10.5 g protein, 32.2 g carbohydrates, 11.1 g fiber, 300 mg sodium.

The Wichita Eagle—05/17/11