High fiber, high protein veggie wrap with avocado sauce - FOX 32 News Chicago

High fiber, high protein veggie wrap with avocado sauce

Posted: Updated:
SOUTHFIELD, Mich. (WJBK) -

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

Preparation
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

Preparation
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

  • Recipe CollectionMore>>

  • TAQO Detroit's Fajitas and Guacamole

    TAQO Detroit's Fajitas and Guacamole

    Wednesday, July 23 2014 12:08 PM EDT2014-07-23 16:08:32 GMT

    Get the recipes for Fajitas and Guacamole courtesy of TAQO Detroit.

    Get the recipes for Fajitas and Guacamole courtesy of TAQO Detroit.

  • Sunday Brunch with Joe Muer Seafood

    Sunday Brunch with Joe Muer Seafood

    Wednesday, July 23 2014 10:58 AM EDT2014-07-23 14:58:13 GMT
    Joe Muer Seafood stops by the Fox 2 kitchen to prepare something off their new Brunch Menu. Shrimp Grits with Andouille Sausage and Poached Eggs Ingredients: Two Shrimp, uncooked and deveined Andouille sausage, sliced Cajun seasoning Two eggs, poached Swiss chard or any other leafy green vegetable Etoufee Sauce (see recipe) Creamy Grits (see recipe) 1. Take two shrimp and rub them in Cajun seasoning and oil. Drop...
    Joe Muer Seafood stops by the Fox 2 kitchen to prepare something off their new Brunch Menu. Shrimp Grits with Andouille Sausage and Poached Eggs Ingredients: Two Shrimp, uncooked and deveined Andouille sausage, sliced Cajun seasoning Two eggs, poached Swiss chard or any other leafy green vegetable Etoufee Sauce (see recipe) Creamy Grits (see recipe) 1. Take two shrimp and rub them in Cajun seasoning and oil. Drop...
  • Radish recipes

    Radish recipes

    Tuesday, July 22 2014 9:35 AM EDT2014-07-22 13:35:02 GMT
    Get the recipes for roasted radishes and radish and ginger salad courtesy of Custom Food Services and Consulting.
    Get the recipes for roasted radishes and radish and ginger salad courtesy of Custom Food Services and Consulting.
  • MorningsMorningsMore>>

  • Police: Body found in Detroit manhole

    Police: Body found in Detroit manhole

    Thursday, July 24 2014 7:42 AM EDT2014-07-24 11:42:23 GMT
    Police say a body has been found in a manhole on Detroit's west side.
    Police say a body has been found in a manhole on Detroit's west side.
  • Board to consider minimum wage, wolf ballot issues

    Board to consider minimum wage, wolf ballot issues

    Thursday, July 24 2014 7:16 AM EDT2014-07-24 11:16:35 GMT
    Michigan's elections board will consider whether supporters of a minimum wage increase and wolf hunting collected enough voter signatures for proposals to advance to legislators and possibly a statewide vote.
    Michigan's elections board will consider whether supporters of a minimum wage increase and wolf hunting collected enough voter signatures for proposals to advance to legislators and possibly a statewide vote.
  • 36th Annual Concours d'Elegance of America at St. John's

    36th Annual Concours d'Elegance of America at St. John's

    Thursday, July 24 2014 6:28 AM EDT2014-07-24 10:28:40 GMT
    The 2014 Concours d'Elegance of America at St. John's drives into Plymouth on Friday, July 25 through Sunday July, 27, 2014.
    The 2014 Concours d'Elegance of America at St. John's drives into Plymouth on Friday, July 25 through Sunday July, 27, 2014.
Powered by WorldNow

205 N. Michigan Avenue
Ground Floor
Chicago, IL 60601
Station Operator: (312) 565-5532
Newsroom: (312)565-5533

Didn't find what you were looking for?
All content © Copyright 2000 - 2014 Fox Television Stations, Inc. and Worldnow. All Rights Reserved.
Privacy Policy | Terms of Service | Ad Choices