Avocado Crunch Wrap

Avocado Crunch Wrap

* 2 tablespoons cider vinegar
* 1 tablespoon canola oil
* 2 teaspoons finely chopped canned chipotle chile in adobo sauce, (see Note)
* 1/4 teaspoon salt
* 2 cups shredded red cabbage
* 1 medium carrot, shredded
* 1/4 cup chopped fresh cilantro
* 1 15-ounce can white beans, rinsed
* 1 ripe avocado
* 1/2 cup shredded sharp Cheddar cheese
* 2 tablespoons minced red onion
* 4 8- to 10-inch whole-wheat wraps, or tortillas

1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
3. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.


* Ingredient Note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they'll keep at least 2 weeks in the refrigerator or 6 months in the freezer.

Mediterranean Wrap

Mediterranean Wrap

* 1/2 cup water
* 1/3 cup couscous, preferably whole-wheat
* 1 cup chopped fresh parsley
* 1/2 cup chopped fresh mint
* 1/4 cup lemon juice
* 3 tablespoons extra-virgin olive oil
* 2 teaspoons minced garlic
* 1/4 teaspoon salt, divided
* 1/4 teaspoon freshly ground pepper
* 1 pound chicken tenders ** or vegetarian substitute of course:)**
* 1 medium tomato, chopped
* 1 cup chopped cucumber
* 4 10-inch spinach or sun-dried tomato wraps or tortillas


1. Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
2. Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
3. Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
4. Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
5. To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.