Asparagus and Avocado Wraps |
|
 |
Prep Time: 15 Minutes Cook Time: 8 Minutes |
Ready In: 23 Minutes Servings: 1 |
|
Although avocados are high in fat, 3/4 of their fat calories come from monounsaturated fat, which is the type that may help protect against coronary artery disease. They also have 3x as much potassium as a banana. So enjoy with out guilt this healthy recipe from The Mayo Clinic Williams Sonoma Cookbook. Ingredients:
24 asparagus |
1 ripe avocado, pitted and peeled |
1 tablespoon lime juice |
1 garlic clove, minced |
1 1/2 cups cooked long-grain brown rice, cold |
3 tablespoons plain nonfat yogurt |
3 (10 inch) whole wheat tortillas |
1/3 cup cilantro leaf |
2 tablespoons chopped red onions |
Directions:
1. In a medium saucepan over high heat, bring 2 inches watger to a boil. Place the asparagus in a steamer basket, cover, and steam until just tender, 6-8 minutes. Remove the asparagus and immediately rinse in cold water to stop the cooking. Drain thoroughly.
2. In a small bowl, mash the avocado, lime juice, and garlic into a coarse puree.
3. In another small bowl, stir together the rice and yogurt to mix well.
4. Heat a dry large frying pan (not one with a nonstick surface)over medium heat. One at a time, heat the tortillas in the hot pan until softened, about 20 seconds per side.
5. Lay the tortillas flat on a clean work surface. Spread the avocado mixture equally among the tortillas. Top each with an equal amount of the rice mixture, asparagus, cilantro, and onion.
6. Fold in both sides and the bottom of each tortilla up over the filling, then roll to close. If made in advance, cover with plastic wrap and refrigerate for up to 1 hour. Return to room temperature before serving.
7. To serve, cut each wrap in half crosswise.
|
|