Salmon Bean Wraps Recipe
Salmon Bean Wraps Recipe photo by Taste of Home

Salmon Bean Wraps Recipe

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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
TOTAL TIME: Prep: 20 min. + chilling
MAKES:2 servings
TOTAL TIME: Prep: 20 min. + chilling
MAKES: 2 servings

Ingredients

  • 1/4 cup cubed 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

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.

Directions

  1. 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.
  2. Spread 3/4 cup over each tortilla. Top with salmon and lettuce; roll up and secure with toothpicks. Yield: 2 servings.
Originally published as Salmon Bean Wraps in Healthy Cooking August/September 2011, p56

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.

This recipe pairs well with a light white wine.

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Reviews for Salmon Bean Wraps

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   (2)
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MY REVIEW
Reviewed Aug. 13, 2011

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.

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