8. Recipe of the month

Creamy Avocado & White Bean Wrap

INGREDIENTS
2 tablespoons cider vinegar
1 tablespoon canola oil
2 teaspoons low fat egg less mayonnaise,
1/4 teaspoon salt
2 cups shredded red cabbage
1 medium carrot, shredded
1/4 chopped fresh spring onion
15 ounce boiled white beans
1 ripe avocado
1/2 cup shredded low fat cheese
2 tablespoons minced red onion
4 8- to 10 inch whole-wheat chapatis.

.PREPARATION
Whisk vinegar, oil, mayonnaise and salt in a medium bowl. Add cabbage, carrot and spring onion;toss to combine.Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.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.

NUTRITION
Per serving: 346 calories; 17 g fat (4 g sat, 9 g mono); 15 mg cholesterol; 44 g carbohydrates; 12 gprotein; 13 g fiber; 462 mg sodium; 491 mg potassium.

Nutrition Bonus: Vitamin A (60% daily value), Vitamin C (45% dv).

Recipe taken from  


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