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Avocado, roast beef wrap perfect for mom [Tribune News Service :: BC-QUICKFIX:MCT]

Mother's Day is coming soon. Make mom this quick and easy dinner or make it for anytime. Avocado and roast beef wrapped in a flour tortilla create a simple dinner. No need to turn on the stove for this wrap and salad.

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 much fat. Flavored tortillas such as tomato or spinach would be perfect for this recipe.

Helpful Hints:

- Look for low-sodium deli roast beef

- Be sure to thoroughly drain the salsa.

- Use any type of lettuce.

Countdown:

- Prepare ingredients.

- Make red bean salad.

- Prepare wrap.

Shopping List:

To buy: 1 package 8-inch whole wheat flour tortillas, 6 ounces sliced low-sodium deli roast beef 1 small ripe avocado, 1 small jar tomato salsa, 1 head iceberg lettuce, 1 lime, 1 small red onion, and 1 can reduced-sodium red kidney beans.

Staples: olive oil spray, olive oil, salt and black peppercorns.

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AVOCADO AND ROAST BEEF WRAP

Recipe by Linda Gassenheimer

4 8-inch whole wheat flour tortillas

Olive oil spray

6 ounces sliced low-sodium deli roast beef

1 small ripe avocado (1 cup cubed)

1 cup tomato salsa, drained

1 cup shredded iceberg lettuce

Spread tortillas on a work surface and spray with olive oil spray. Divide roast beef among tortillas. Peel, seed and cube avocado; spoon over roast beef. Drain salsa well and add. Place lettuce on top. Roll up the wraps and cut in half on the diagonal.

Yield 2 servings.

Per serving: 479 calories (40 percent from fat), 21.5 g fat (4.5 g saturated, 10.3 g monounsaturated), 67 mg cholesterol, 32.3 g protein, 45 g carbohydrates, 11 g fiber, 824 mg sodium.

RED BEAN SALAD

Recipe by Linda Gassenheimer

1 tablespoon fresh lime juice

2 teaspoons olive oil

2 tablespoons diced red onion

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

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.

Yield 2 servings.

Per serving: 74 calories (58 percent from fat), 4.8 g fat (0.7 g saturated, 2.2 g monounsaturated), no cholesterol, 2 g protein, 6.5 g carbohydrates, 1.7 g fiber, 9 mg sodium.

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(Linda Gassenheimer is the author, most recently, of "Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals" and "Fast and Flavorful: Great Diabetes Meals from Market to Table" and "The Flavors of the Florida Keys." Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer. Email: linda@dinnerinminutes.com.)

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(c)2018 Tribune Content Agency, LLC

Distributed by Tribune Content Agency, LLC.

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