Per Serving: 303 calories, 21 grams protein, 10 grams of fat, 39 grams of CHO, 7 grams of fiber, 457 mg sodium.
Preparation Time: 10 minutes
Serves: 4 servings
Ingredients
- 2 tsp curry powder
- ½ cup fat-free or reduced-fat mayonnaise
- salt and fresh ground black pepper, to taste
- 4 whole-wheat tortillas, each cut in half
- 8 oz thinly sliced turkey
- 4 cups thinly sliced romaine lettuce
- 2 cups thinly sliced, seeded and peeled cucumber
- 1 ripe mango, peeled, pitted, chopped (about 1 cup) or cup mango chutney
- ½ ripe avocado, peeled, pitted, cut into 8 thin slices
Instructions
Heat curry powder, stirring constantly, in a small skillet over medium-low heat until fragrant, about 2 minutes. Transfer curry powder to small bowl. Stir in mayonnaise and lemon juice. Season to taste with salt and pepper. Chill, covered, until ready to use.
When ready to serve, place one-half tortilla on a work surface. Spread with about 1 tbsp curried mayonnaise and lemon juice. Season to taste with salt and pepper. Chill covered, until ready to use. When ready to serve, place one-half tortilla on a work surface. Spread with about 1 tbsp curried mayonnaise. Place one-fourth of the turkey in the center. Top with ½ cup lettuce, ¼ cup cucumber and 2 tbsp mango or chutney. Top with an avocado slice. Roll up like a burrito. Repeat process for remaining wraps. Serve or make up to 4 hours ahead and refrigerate wrapped tightly with plastic wrap. Bring back to room temperature before serving.
Shopping List
- curry powder
- fat-free or reduced-fat mayonnaise
- 4 whole-wheat tortillas
- 8 oz thinly sliced turkey
- romaine lettuce
- 1 large cucumber
- 1 ripe mango or mango chutney
- ripe avocado
With permission from: American Institute for Cancer Research www.aicr.org
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.
