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Cook Time:25 minsTotal Time:25 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:25 minsTotal Time:25 minsServings:4Yield:4 servings
Cook Time:25 mins
Cook Time:
25 mins
Total Time:25 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2 5- to 6-ounce cans chunk light tuna (see Notes), drained⅓cuplow-fat mayonnaise1tablespoonhot sauce, such as Sriracha (see Notes)1scallion, chopped2 cups cooked brown rice (see Tip), cooled2tablespoonsrice vinegar410-inch whole-grain wraps3cupswatercress leaves1ripe avocado, cut into 16 slices1small carrot, cut into matchsticksReduced-sodium soy sauce for dipping (optional)
Cook Mode(Keep screen awake)
Ingredients
2 5- to 6-ounce cans chunk light tuna (see Notes), drained
⅓cuplow-fat mayonnaise
1tablespoonhot sauce, such as Sriracha (see Notes)
1scallion, chopped
2 cups cooked brown rice (see Tip), cooled
2tablespoonsrice vinegar
410-inch whole-grain wraps
3cupswatercress leaves
1ripe avocado, cut into 16 slices
1small carrot, cut into matchsticks
Reduced-sodium soy sauce for dipping (optional)
Directions
Combine tuna, mayonnaise, hot sauce and scallion in a medium bowl. Combine rice and vinegar in a small bowl.
Spread one-fourth of the tuna mixture over a wrap. Top with 1/2 cup rice, 3/4 cup watercress, 4 avocado slices and one-fourth of the carrot matchsticks. Roll up and cut the wrap in quarters or in half. Repeat with the remaining filling and wraps. Serve with soy sauce for dipping, if desired.
Tips
Sriracha, a Thai chile sauce, can be found in the Asian section of many large supermarkets and at Asian markets.
Tip: To cook brown rice, bring 2 cups water and 1 cup brown rice to a boil in a small saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Remove from the heat and let stand, covered, for 10 minutes. Makes about 2 cups. Or, to save time, prepare 2 cups instant brown rice according to package directions.
Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you’re on the go. That’s why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.
Originally appeared: EatingWell Magazine, March/April 2011
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Nutrition Facts(per serving)503Calories17gFat71gCarbs18gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
