Make this quick and easy dinner 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.
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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