Bonus Recipe - December 2010

Creamy Avocado and White Bean Wrap


WAC Fun Food Fact

Entertain a game time crowd or spice up a winter lunch on the go with a spicy wrap!  Quick to make and easy to eat, they are just the thing for the cold months ahead.

Reduce the sodium content by substituting a pinch (or more) of ground chipotle pepper and an extra dash of cider vinegar in place of the canned chipotles in adobo sauce.

  • 1 tablespoons cider vinegar
  • 1 tablespoon canola oil
  • 2 teaspoons finely chopped canned chipotle chile in adobo sauce
  • 1/4 teaspoon salt
  • 2 cups shredded red cabbage
  • 1 medium carrot, shredded
  • 1/4 cup chopped fresh cilantro
  • 1 (15-ounce) can white beans, rinsed
  • 1 ripe avocado
  • 1/2 cup shredded sharp Cheddar cheese
  • 2 tablespoons minced red onion
  • 4  (8 to 10-inch) whole-wheat wraps, or tortillas


1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.

2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.

3. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

Serves 4

Nutritional Information:

Each Serving:  1 wrap = 1 serving

Per Serving: 411 calories; 18 g fat (4 g sat, 7 g mono); 15 mg cholesterol; 50g carbohydrates; 13 g protein; 13 g fiber; 633 mg sodium; 396 mg potassium.

Source:  Eating Well Magazine