California Avocado Super Summer Wrap
Fresh avocado doubles for dressing and filling complementing blueberries, carrots, arugula, and chicken in this appetizing summer wrap.
- Yield
- 4 Servings
- Serving size
- 1 serving
- Rating
- 3.28 of 5 (178 ratings)
Food groups
- Dairy: 1/4 cups
- Fruit: 1/4 cups
- Grains: 2 ounces
- Protein Foods: 3 ounces
- Vegetables: 3/4 cups
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-inch whole wheat tortillas
Directions
- Mash half the avocado chunks with yogurt and lime juice in a medium bowl.
- Add remaining filling ingredients, including the rest of the avocado chunks; mix gently.
- Top each tortilla with 1/4 of filling mixture.
- Roll tuck in ends.
- Slice in half diagonally, securing with toothpicks, if needed.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 379.07 |
| Total Fat | 13.21 g |
| Saturated Fat | 3.7 g |
| Monounsaturated Fat | 6 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 85.56 mg |
| Carbohydrates | 30.44 g |
| Dietary Fiber | 8.13 g |
| Total Sugars | 5.73 g |
| Added Sugars included | 1 g |
| Protein | 34.82 g |
| Calcium | 178 mg |
| Potassium | 769 mg |
| Sodium | 345.89 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 85 mg |
| Phosphorus | 429 mg |
| Selenium | 46 mg |
| Zinc | 2 mg |
| Vitamin A | 148 mcg |
| Vitamin B6 | 1 mg |
| Vitamin B12 | 0.4 mcg |
| Vitamin C | 9 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 26 mcg |
| Folate | 98 mcg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.5 mg |
| Niacin | 12 mg |
| Choline | 89 mg |
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Source
Recipe by: Produce for Better Health Foundation
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/california-avocado-super-summer-wrap. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.