Tuna and Avocado Wraps Recipe
Tuna and avocado are two foods that go remarkably well together. The following recipe that utilizes these ingredients also conveys a lot of benefits.
- The ingredients are cheap and will not put a strain on your budget.
- Tuna is low in fat and high in protein. This healthy recipe also covers most of your 5-a-day for fruit and veg.
- This meal has an abundance of flavors and can be eaten at least twice per week without getting boring. You can also change some of the ingredients to suit your personal tastes, or just to have some variety!
- It's quick and easy to prepare!
Ingredients
- 300g tuna, canned, in brine or water is better than in oil.
- 1 large avocado (or 2 small), ripe.
- 3 small gherkins / sour pickles.
- 10g chives.
- 25g carrot, grated.
- 1/4 of an iceberg lettuce.
- 2 inch length of cucumber.
- 1 tablespoon of low fat, cholesterol-free mayonnaise.
- 8 low fat tortillas, approximately 8 inches wide.
Instructions
- Remove tuna from the can and place in a small bowl.
- Add a large spoonful of low fat, cholesterol free mayonnaise to the tuna and mix into a paste.
- Cut the avocado in half (cutting around the pip) and pull apart. Remove the pip and scoop out the innards with a spoon. Chop the innards into small chunks and place into a large bowl.
- Grate the carrot, then chop the remaining fruit and vegetables into small chunks. Mix with the avocado in the large bowl.
- Microwave the tortillas for 2 minutes on medium power. Alternatively, grill tortillas until lightly browned.
- With 8 tortillas, spread 1/8 of the tuna paste onto each tortilla, and place 1/8 of the mixed fruit and veg on top.
- Wrap the tortilla around the ingredients, and enjoy! There are many youtube videos demonstrating how to wrap a tortilla. One of the best may be viewed below.
Healthy Tuna Recipes
This quick and easy recipe for tuna and avocado wraps may be modified to the particular tastes of each individual. Recently, I have removed the carrot and cucumber, replacing them with an extra avocado and a pear to provide a sweeter taste! Another idea is to spread low fat hummus on the tortilla for added flavor. As described below, there are many reasons why tuna is good for you. In the table below, the fat content and price for all the ingredients in this recipe are shown.
Low fat, low cost
Ingredient
| Saturated Fat
| Cholesterol
| Approximate Price
|
|---|---|---|---|
Tuna, 300g
| 0 g
| 90 mg
| $1.86 (£1.20)
|
Low fat mayo, one tablespoon
| 3 g
| 0 mg
| $0.15 (£0.10)
|
Avocado, 1
| 3 g
| 0 mg
| $1.55 (£1.00)
|
Low fat tortillas, 8
| 4g
| 0 mg
| $1.94 (£1.25)
|
Carrot
| 0 g
| 0 mg
| $0.05 (£0.03)
|
Gherkin (Sour Pickle)
| 0 g
| 0 mg
| $0.20 (£0.13)
|
Cucumber
| 0 g
| 0 mg
| $0.20 (£0.13)
|
Chives
| 0 g
| 0 mg
| $0.39 (£0.25)
|
Lettuce
| 0 g
| 0 mg
| $0.39 (£0.25)
|
Total
| 10 g
| 90 mg
| $6.73 (£4.34)
|
Per Person
| 5 g
| 45 mg
| $3.36 (£2.17)
|
% of Recommended
| 25%
| 15%
|
Why Tuna Is Good For You
For every 100g of tuna there is no saturated fat and 23.5g of protein. Tuna is especially high in omega-3 fatty acids, which help prevent heart disease by lowering cholesterol levels. Tuna is also a good source of B-vitamins and minerals, including selenium, which is important for an effective immune system; potassium, which can lower blood pressure and control fluid intake; and magnesium, which is needed for a healthy metabolism and strong bones.
Nutrition data from: http://nutritiondata.self.com
Prices are from a UK supermarket.
And finally...
These low fat, tuna and avocado wraps are ideal for people seeking to lose weight. Also, the high protein content of tuna makes it ideal for weightlifters seeking to combine fat reduction with an increase in muscle mass. Thanks for reading, and enjoy!
