⅓ cup low-fat mayonnaise
1 Tbsp hot sauce, such as sriracha (see notes)
1 scallion, chopped
2 cup cooked brown rice (see tip), cooled
2 Tbsp rice vinegar
4 10-inch whole-grain wraps
3 cup watercress
1 ripe avocado, cut into 16 slices
1 small carrot, cut into matchsticks
reduced-sodium soy sauce for dipping (optional)
1. Combine tuna, mayonnaise, hot sauce and scallion in a medium bowl. Combine rice and vinegar in a small bowl.
2. Spread one-fourth of the tuna mixture over a wrap. Top with 1/2 cup rice, 3/4 cup watercress, 4 avocado slices and one-fourth of the carrot matchsticks. Roll up and cut the wrap in quarters or in half. Repeat with the remaining filling and wraps. Serve with soy sauce for dipping, if desired.
Notes: Chunk light tuna, like all fish and shellfish, contains some mercury. According to the FDA and EPA, women who are or might become pregnant, nursing mothers and young children should limit their consumption to 12 ounces a week of fish with lower mercury, including canned “light” tuna. Consumption of albacore tuna (which is labeled “white”) should be limited to no more than 6 ounces a week. And, if you’re looking for an environmentally sustainable canned tuna option, check the label—tuna that was caught by troll or pole-and-line is considered the best choice, according to Monterey Bay Aquarium’s Seafood Watch Program. Or look for the blue Certified Sustainable Seafood label from the Marine Stewardship Council.
Sriracha, a Thai chile sauce, can be found in the Asian section of many large supermarkets and at Asian markets.
Tip: To cook brown rice, bring 2 cups water and 1 cup brown rice to a boil in a small saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Remove from the heat and let stand, covered, for 10 minutes. Makes about 2 cups. Or, to save time, prepare 2 cups instant brown rice according to package directions.
Provided by: EatingWell
Per Single Serving / Serves 4 Total
- Calories 515
- Calories from fat 153
- Total Fat 17gm 26%
- Sodium 869mg 36%
- Total Carbohydrates 71gm 24%
- Fiber 9gm 36%
- Protein 21gm
- Cholesterol 17mg 6%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.