Salmon Bean Wraps

Name: Salmon Bean Wraps
Prep time: 20 min
Total time: 20 min
Yield: 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

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 perfect for a quick lunch. —Jess Apfe, Berkeley, California

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

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.

Nutrition Facts

1 wrap: 315 calories, 7g fat (1g saturated fat), 10mg cholesterol, 603mg sodium, 44g carbohydrate (5g sugars, 8g fiber), 16g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable, 1/2 fat.

Originally published as Smoky Salmon, Avocado, and Bean Wrap in Healthy Cooking August/September 2011

Reviews

My Review

Click stars to rate

Average Rating:

hmillay

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.