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Salmon Bean Wraps Recipe

Salmon Bean Wraps Recipe photo by Taste of Home

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Here’s a healthy wrap low in saturated fat and full of the wonderful nutrients in avocado, black beans and smoked salmon. It’s super easy and great for a quick lunch. —Jess Apfe, Berkeley, California

This recipe is:

Healthy

Quick

Diabetic Friendly

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Salmon Bean Wraps Recipe

Prep: 20 min. + chilling

Yield: 2 Servings

20 20

Ingredients

1/4 cup cubed California Avocado
3/4 cup canned black beans, rinsed and drained
1/4 cup finely chopped tomato
3 tablespoons minced fresh cilantro
3 tablespoons fat-free sour cream
2 tablespoons finely chopped red onion
1-1/2 teaspoons lemon juice
1/4 teaspoon pepper
2 whole wheat tortillas (8 inches), room temperature
2 ounces flaked smoked salmon fillets
1 cup shredded lettuce

Directions

In a large bowl, mash avocado. Stir in the beans, tomato, cilantro, sour cream, red onion, lemon juice and pepper. Cover and refrigerate for at least 30 minutes.
Spread 3/4 cup over each tortilla. Top with salmon and lettuce; roll up and secure with toothpicks. Yield: 2 servings.

Nutritional Facts 1 wrap equals 315 calories, 7 g fat (1 g saturated fat), 10 mg cholesterol, 603 mg sodium, 44 g carbohydrate, 8 g fiber, 16 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable, 1/2 fat.

Originally published as Salmon Bean Wraps in Healthy Cooking August/September 2011, p56

Smoked Salmon

Fresh salmon that has undergone a smoking process by either hot or cold smoking. Cold-smoking, producing a product called lox, is brined or cured in salt and/or sugar before smoking at 70-90 degree temperatures. The result is a salmon that is delicate in texture and flavor. It is usually served in paper-thin slices. Hot-smoking is a process in which the salmon is smoked for hours in temperatures of 120-180 degrees producing a firm, flaky texture and a stronger smoky flavor.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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Salmon Bean Wraps

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(1-1) of 1 reviews

Reviewed on Aug. 13, 2011 by sukeedog

We liked this okay but given all the awesome ingredients I expected something more. I added some chipotle peppers in adobo sauce to the bean mixture, but the end result was still a little bland.