Asparagus and Avocado Wraps

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Asparagus and Avocado Wraps

Post by malesurveyinfo on Thu May 24, 2012 3:59 am

[b]Asparagus and Avocado Wraps [/b]
24 spears asparagus
1 ripe avocado, pitted and peeled
1 tablespoon lime juice
1 clove garlic, minced
1 1/2 cups cooked cold long-grain white rice
3 tablespoons plain nonfat yogurt
3 whole wheat tortillas, 10 inches in diameter
1/3 cup fresh cilantro leaves
2 tablespoons chopped red onion
In a medium-sized saucepan over high heat, bring 2 inches water to a boil. Place the asparagus in a steamer basket, cover, and steam until just tender, approximately 5 minutes. Remove the asparagus and immediately rinse in cold water to stop the cooking process. Drain thoroughly.
In a small bowl, mash the avocado, lime juice, and garlic into a coase puree.
In another small bowl, stir together the rice and yogurt to mix well.
Heat a large dry frying pan (not one with a nonstick surface) over medium heat. One at a time, heat the tortillas in the hot pan until softened, approximately 20 seconds per side.
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.
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.
To serve, cut each wrap in half crosswise.
Makes 6 servings.

1)
Asparagus and Avocado Wraps - Nutritional Information
I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.
Item Amount Fat Grams Calories WW Points
asparagus 24 spears .6 125 2
avocado 1 each 30.8 324 8.6
lime juice 1 tablespoon 0 5 .6
rice, white, cooked 1 1/2 cups .75 299 6.4
yogurt, plain, nonfat 3 tablespoons .15 47.6 1.4
tortillas, whole wheat, low fat 3 each 1.5 360 7.2
Recipe Totals 33.8 1160.6 26.2
Recipe makes 6 servings.
Each Serving Totals - 5.6 Fat Grams, 193 calories, 4.3 WW Points Wink

malesurveyinfo
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