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Kid-Friendly White Bean 和 Avocado Wrap

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Kid-Friendly White Bean 和 Avocado Wrap

This kid-friendly favorite makes a delicious no-cook meal that's super quick 和 easy to put together for a school lunch or on a busy night.

成分

份   4   服务规模   1包

  • 3 tablespoons vinegar (red wine, white, or apple cider)
  • 1 1/2 teaspoons extra-virgin olive oil
  • 1茶匙蜂蜜
  • 1/8茶匙胡椒
  • 1个中等大小的胡萝卜，切丝
  • 2 cups shredded green or purple cabbage OR
  • 2 cups shredded romaine lettuce or torn baby spinach
  • 1/2 cup cherry tomatoes, quartered
  • 1 tablespoon coarsely chopped fresh cilantro 和 1 tablespoon coarsely chopped fresh cilantro, 分开使用
  • 1 15.5-ounce can no-salt-added white beans, 比如海军, 、意大利, 或大北方, 冲洗并排干水分
  • 1 medium ripe avocado, quartered
  • 4 8-inch whole-wheat or corn tortillas (lowest sodium available)

方向

提示： Click on step to mark as complete.

  1. In a medium bowl, whisk together the vinegar, oil, honey, 和 pepper.
  2. Stir in the carrot, cabbage, tomatoes, 和 1 tablespoon cilantro, tossing gently. 静置15分钟.
  3. In a small bowl, gently stir together the beans 和 avocado. Using the back of a fork, mash the mixture until thoroughly blended 和 spreadable.
  4. Place the tortillas on a cutting board or clean, flat surface. Spoon two heaping tablespoons of the mixture down the center of each, stopping about two inches from the edges.
  5. 搅拌卷心菜混合物. Spoon two heaping tablespoons on top of the bean mixture.
  6. Sprinkle with the remaining 1 tablespoon cilantro.
  7. Fold the sides of the tortillas over the filling.

提示： You can substitute black, pinto, kidney, or garbanzo beans for the white beans if you prefer.

提示： 买玉米饼的时候, compare nutrition labels 和 choose the product with the lowest amount of sodium.

提示： To get the kids involved in the kitchen, ask them to help with age-appropriate tasks, 比如测量, 剥, 搅拌, 激动人心的, 捣碎, 和组装.

营养成分

Kid-Friendly White Bean 和 Avocado Wrap
卡路里卡路里
每份339
蛋白质蛋白质
每份12克
纤维纤维
每份15克

营养成分

卡路里 339
总脂肪 11.0 g
饱和脂肪 1.5 g
反式脂肪 0.0 g
多不饱和脂肪 2.0 g
不饱和脂肪 7.0 g
胆固醇 0 mg
钠 471 mg
总碳水化合物 54 g
膳食纤维 15 g
糖 10 g
蛋白质 12 g

饮食交流
3 starch, 2 vegetable, 1 lean meat, 1 fat

 
This kid-friendly favorite makes a delicious no-cook meal that's super quick 和 easy to put together for a school lunch or on a busy night.

营养成分

Kid-Friendly White Bean 和 Avocado Wrap
卡路里卡路里
每份339
蛋白质蛋白质
每份12克
纤维纤维
每份15克
×
卡路里 339
总脂肪 11.0 g
饱和脂肪 1.5 g
反式脂肪 0.0 g
多不饱和脂肪 2.0 g
不饱和脂肪 7.0 g
胆固醇 0 mg
钠 471 mg
总碳水化合物 54 g
膳食纤维 15 g
糖 10 g
蛋白质 12 g

饮食交流
3 starch, 2 vegetable, 1 lean meat, 1 fat

成分

份   4   服务规模   1包

  • 3 tablespoons vinegar (red wine, white, or apple cider)
  • 1 1/2 teaspoons extra-virgin olive oil
  • 1茶匙蜂蜜
  • 1/8茶匙胡椒
  • 1个中等大小的胡萝卜，切丝
  • 2 cups shredded green or purple cabbage OR
  • 2 cups shredded romaine lettuce or torn baby spinach
  • 1/2 cup cherry tomatoes, quartered
  • 1 tablespoon coarsely chopped fresh cilantro 和 1 tablespoon coarsely chopped fresh cilantro, 分开使用
  • 1 15.5-ounce can no-salt-added white beans, 比如海军, 、意大利, 或大北方, 冲洗并排干水分
  • 1 medium ripe avocado, quartered
  • 4 8-inch whole-wheat or corn tortillas (lowest sodium available)

方向

提示： Click on step to mark as complete.

  1. In a medium bowl, whisk together the vinegar, oil, honey, 和 pepper.
  2. Stir in the carrot, cabbage, tomatoes, 和 1 tablespoon cilantro, tossing gently. 静置15分钟.
  3. In a small bowl, gently stir together the beans 和 avocado. Using the back of a fork, mash the mixture until thoroughly blended 和 spreadable.
  4. Place the tortillas on a cutting board or clean, flat surface. Spoon two heaping tablespoons of the mixture down the center of each, stopping about two inches from the edges.
  5. 搅拌卷心菜混合物. Spoon two heaping tablespoons on top of the bean mixture.
  6. Sprinkle with the remaining 1 tablespoon cilantro.
  7. Fold the sides of the tortillas over the filling.

提示： You can substitute black, pinto, kidney, or garbanzo beans for the white beans if you prefer.

提示： 买玉米饼的时候, compare nutrition labels 和 choose the product with the lowest amount of sodium.

提示： To get the kids involved in the kitchen, ask them to help with age-appropriate tasks, 比如测量, 剥, 搅拌, 激动人心的, 捣碎, 和组装.
 

美国心脏协会 recipes are developed or reviewed by nutrition experts 和 meet specific, science-based dietary guidelines 和 recipe criteria for a healthy dietary pattern.

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