With this in advance to prepare healthy meals, lunch at the school office or can be tasty and nutritious. Making the day a dinner in bags will not be easy tempered.
With this simple recipe, the food can be ready in 10 minutes. If the avocados and wrap tuna is done or prepared the day immediately before a meal, this recipe is so tasty with healthy ingredients and full of vitamins and fiber.
Avocados and Tuna Are Healthy Options
Avocados are a healthy way to start a boring food, while the addition of vitamins such need. Filled with more potassium than bananas and supply of vitamin B vitamin K and vitamin E, the avocados also have the highest fiber content of any other fruit. When you add the tuna, this recipe packs a healthy lunch spot.
Tuna is rich in protein helps the stomach feel full for longer than many fast food options. A good source of vitamin D and omega 3 fatty acids, tuna is the dream of a diet has become reality. To add flavor, wrap the avocado and tuna contains hummus, a chickpea spread from the Middle East is rich in iron, vitamin C and contain significant amounts of folic acid is a good source of fiber.
Together, these ingredients add up to a delicious and healthy lunch can make the day before and kept in the refrigerator without being too wet.
Tuna Avocado Roll the tortilla with hummus
Makes 1 serving with large tortilla, or 2 servings with 2 small tortillas
Ingredients:
* 1 large whole wheat tortilla or 2 small whole wheat tortillas*
* 1 can of tuna packed in water
* 1 ripe avocado
* 1 red onion
* 1 jar of roasted red peppers
* 1 container of hummus
* Fresh lemon or lime or concentrated lemon juice
* Dried dill
* Salt and pepper
* Aluminum foil or plastic wrap
Instructions:
1. Tortillas on a square of foil or plastic wrap. This is the outer layer of the head to keep cool and holding ingredients together without spilling.
2. With a knife, hummus generously spread over the entire surface of tortilla. Slice the onion as you like to taste and place in humus in the middle of the tortilla. Cut 1 whole roasted red bell pepper into strips and arrange over onions.
3. Drain the tuna. In another bowl, mix the tuna with dill, salt and pepper to taste. If using fresh lemon or lime, cut and squeeze the juice of ΒΌ lemon or lime to the mixture of tuna. If lemon juice concentrates, measuring about 1 tea spoon, adjust to taste. Mix well.
4. Place the mixture on half of tuna tortilla with onions and red peppers. Edges with the mixture begin to roll toward the center of tortilla. If the ingredients start falling from the edge, press the center or the roll. Fold in the bottom edge to keep fillings from leaking out. Use a sheet or a sheet of plastic to help hold it in place and wrap the raw materials.
5. Once the tortilla is wrapped, make sure to wrap completely in aluminum or plastic wrap to keep the fillings in place and in good taste. The envelope is still fresh in the refrigerator overnight, without being mushy.
* Whole wheat tortillas may be substituted for the full flavor of the tortilla. The suggestions include dried basil tomato or alternate or spinach.
Related posts: