Canned tuna is an inexpensive, easy way to get your omega-3 fats. We like wrap bread because it’s satisfying without being too filling.
Preparation time: 25 minutes
2 scallions (white and green parts), cut into 1" pieces
2⁄3 cup broccoli florets
½ cup packed parsley leaves
¼ Granny Smith apple with skin, cored and coarsely chopped
1 can (6½ ounces) water-packed albacore tuna
1½ tablespoons reduced-fat mayonnaise Ground black pepper
2 100 percent whole wheat tortillas (10" diameter)
2 large plum tomatoes, seeded and thinly sliced vertically
1. Place the scallions and broccoli into the bowl of a food processor fitted with a metal blade. Pulse 6 times to chop coarsely. Add the parsley and apple. Pulse 4 times to finely chop. The mixture should be moist but still crunchy. Scoop into a bowl. Wipe out the food processor bowl with a paper towel.
2. In the food processor bowl, combine the tuna and mayonnaise. Process until the mixture is a spreadable paste, about 45 seconds, scraping down the sides of the bowl as needed. Season to taste with pepper.
3. Divide the tuna between the tortillas, spreading firmly with a rubber spatula to cover all but ¾" along the outer edge of each wrap. Heap half of the chopped vegetables in the center of each wrap. Using your hand, spread them to cover the tuna, pressing lightly. Arrange the tomatoes evenly over the vegetables.
4. Roll the tortillas from the bottom, pulling toward you slightly to make them tight. Trim off the ends, cutting them on a diagonal in the same direction. Cut each wrap diagonally in half. Wrap pieces in plastic wrap and refrigerate 2 hours, or up to 24 hours, before serving.
MAKES 2 SERVINGS
Per serving: 300 calories, 28 g carbohydrate, 26 g protein, 12 g fat, 2 g saturated fat, 40 mg cholesterol, 590 mg sodium, 5 g fiber
Carbohydrate Choices: 2
Dietary Exchanges: 1 starch, 1 vegetable, 3 meat, 2 fat