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Asparagus & Avacado Wrap

219.83 calories/7.21 grams protein per serving. Makes 6 servings.


24 Spears Asparagus 77 cal 8.4 protein
1 Ripe Avocado, pitted and peeled 322 cal 4 protein
1 tbls Lime Juice 3 cal 0 protein
1 Clove Garlic, minced 8 cal 1 protein
1 1/2 cups cooked cold Long-Grain White Rice 308 cal 6.4 protein
3 tbls Plain Non Fat Yogurt 20 cal 2.3 protein
3 Whole Wheat Tortillas, 10 inches in diameter 540 cal 18 protein
1/3 cup Fresh Cilantro Leaves 33 cal 3 protein
2 tbls chopped Red Onion 8 cal 0.2 protein

1) 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.
2) In a small bowl, mash the avocado, lime juice, and garlic into a coase puree.
3)In another small bowl, stir together the rice and yogurt to mix well.
4) 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.
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. 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.