High fiber, high protein veggie wrap with avocado sauce - KMSP-TV

High fiber, high protein veggie wrap with avocado sauce

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Wrap ingredients
2 whole grain, whole-wheat tortilla
½ cup onion - finely chopped
½ cup green bell pepper-
½ cup mushrooms - finely chopped
¼  cup chopped cilantro - finely chopped
½ cup chopped spinach - finely chopped
¾ cup canned black beans, drained
Salt to taste
½ cup medium or mild salsa
1 Tbsp. of olive oil

In a medium pan, heat 1 Tbsp. of olive oil
Add onions and sauté until tender and translucent
Add green bell pepper and mushroom, and sauté until tender
Add black beans, cilantro and salsa and cook for few more minutes, stirring occasionally

Avocado sauce ingredients
1 medium avocado
2 Tbsp. fresh lime juice
2 Tbsp. fat free yogurt
½ cup cilantro
¼ tsp. salt

Put all ingredients in blender or food processor and blend together. Pour in bowl.

Final wrap preparation
In a medium pan, warm tortilla, turning once. Remove from pan and put on plate. Spread the veggie mixture on ½ of the tortilla and top it with 1 Tbsp. of Avocado Sauce and chopped spinach. Fold the tortilla to make a wrap. Cut it in two halves.

Makes two servings

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