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California Avocado Super Summer Wrap

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California Avocado Super Summer Wrap
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California Avocado Super Summer Wrap
En Español

Fivestar Rating
(173 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 15 minutes

Fresh avocado doubles for dressing and filling complementing blueberries, carrots, arugula and chicken in this appetizing summer wrap.

Ingredients

  • 1 ripe avocado (seeded, peeled, and cut into chunks)
  • 1/2 cup plain nonfat Greek yogurt
  • 1 teaspoon lime juice
  • 1/2 cup blueberries
  • 1/2 cup carrots (grated)
  • 1/4 cup red onion (chopped)
  • 2 cups fresh arugula (chopped)
  • 12 ounces cooked chicken breast (cubed)
  • 4 8" whole wheat tortillas

Directions

1. Mash half the avocado chunks with yogurt and lime juice in a medium bowl.

2. Add remaining filling ingredients, including the rest of the avocado chunks; mix gently.

3. Top each tortilla with 1/4 of filling mixture.

4. Roll tuck in ends. Slice in half diagonally, securing with toothpicks, if needed.

Source:

Produce for Better Health Foundation

Nutrition Information

Nutrients Amount
Total Calories 389
Total Fat 13 g
Saturated Fat 3 g
Cholesterol 75 mg
Sodium N/A
Carbohydrates 32 g
Dietary Fiber 7 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 35 g
Vitamin D 0 mcg
Calcium 153 mg
Iron 3 mg
Potassium 587 mg
N/A - data is not available
Nutrients Amount
Total Calories 389
Total Fat 13 g
Saturated Fat 3 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 2 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 8 mg
Omega 3 - DHA 17 mg
Cholesterol 75 mg
Carbohydrates 32 g
Dietary Fiber 7 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 35 g
Minerals
Calcium 153 mg
Potassium 587 mg
Copper 261 mcg
Iron 3 mg
Magnesium 49 mg
Phosphorus 271 mg
Selenium 47 mcg
Zinc 2 mg
Vitamins
Vitamin A 135 mcg RAE
Vitamin B6 0.7 mg
Vitamin B12 0.4 mcg
Vitamin C 9 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 24 mcg
Folate 79 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.3 mg
Niacin 13 mg
Choline 93 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
1/4 cups
Vegetables
3/4 cups
Grains
2 ounces
Protein Foods
3 ounces
Dairy
1/4 cups