Have a Plant: Fruits & Veggies for Better Health

Make Half Your Plate Fruits & Veggies

Click to view larger image of California Avocado Super Summer Wrap : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

Fresh California avocado doubles for dressing and filling complementing blueberries, carrots, arugula and chicken in this appetizing summer wrap.
 
Recipe Cost for 4 People: $10.74 ($2.62/serving)*
 
Preparation Time: 15 minutes

  • 1 ripe, fresh California Avocado, peeled, seeded, and cut into chunks*
  • ½ cup plain nonfat Greek yogurt
  • 1 tsp. lime juice
  • ½ cup blueberries
  • ½ cup grated carrots
  • ¼ cup chopped red onion
  • 2 cups chopped fresh arugula
  • 12 oz. cooked chicken breast, cubed
  • 4-8” whole wheat tortillas
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 ¼ of filling mixture. Roll, tuck in ends. Slice in half diagonally, securing with toothpicks, if needed.
* Large avocados recommended for this recipe. A large avocado averages about 8 ounces.

Cooking Tip: Mash a ripe fresh California Avocado to create a satisfying dip, or use it as a spread on sandwiches and toast. Substituted as a spread in place of many other popular foods, avocados may help reduce dietary intake of calories, fat, saturated fat, sodium and cholesterol while adding good fats to your diet

Complete this Healthy Plate: Serve with an 8 oz glass of non-fat milk.
 
Serves: 4
 
Fruits & Veggies per Serving
0.75 Cups
Nutrition Info
Calories: 380
Total Fat: 13g
Saturated Fat: 3g
% of Calories from Fat: 31%
% Calories from Sat Fat: 7%
Protein: 35g
Carbohydrates: 32g
Cholesterol: 75mg
Dietary Fiber: 7g
Sodium: 370mg
 
Each serving provides: An excellent source of protein, fiber, vitamin A, niacin, vitamin B6 and phosphorus, and a good source of vitamin C, riboflavin, folate, pantothenic acid, potassium, calcium, iron and magnesium.

*Retail prices, Boulder, Colorado, and online, Spring 2015.

California Avocado Commission

Go Back to “Healthy Plate” for this Recipe  
Go Back to Main List of Healthy Plates See Another Healthy Plate

Other Stories