Asparagus and Avocado Wraps

"Although avocados are high in fat, 3/4 of their fat calories come from monounsaturated fat, which is the type that may help protect against coronary artery disease. They also have 3x as much potassium as a banana. So enjoy with out guilt this healthy recipe from "The Mayo Clinic Williams Sonoma Cookbook.""
 
Download
photo by Stephanie Y. photo by Stephanie Y.
photo by Stephanie Y.
Ready In:
23mins
Ingredients:
9
Yields:
3 wraps
Advertisement

ingredients

Advertisement

directions

  • In a medium saucepan over high heat, bring 2 inches watger to a boil. Place the asparagus in a steamer basket, cover, and steam until just tender, 6-8 minutes. Remove the asparagus and immediately rinse in cold water to stop the cooking. Drain thoroughly.
  • In a small bowl, mash the avocado, lime juice, and garlic into a coarse puree.
  • In another small bowl, stir together the rice and yogurt to mix well.
  • Heat a dry large frying pan (not one with a nonstick surface)over medium heat. One at a time, heat the tortillas in the hot pan until softened, about 20 seconds per side.
  • Lay the tortillas flat on a clean work surface. Spread the avocado mixture equally among the tortillas. Top each with an equal amount of the rice mixture, asparagus, cilantro, and onion.
  • Fold in both sides and the bottom of each tortilla up over the filling, then roll to close. If made in advance, cover with plastic wrap and refrigerate for up to 1 hour. Return to room temperature before serving.
  • To serve, cut each wrap in half crosswise.

Questions & Replies

Got a question? Share it with the community!
Advertisement

Reviews

  1. Super light and fresh! I loved this, but I'm thinking I would love it more with maybe some cayenne and a little chili powder mixed in with the rice mixture and then adding some grated carrot and minced red bell pepper for added color and a little more flavor. I'm excited to make this recipe again on a hot summer day. Thanks for sharing this healthy, unique and quick, keeper recipe!
     
  2. Very good! Meat loving husband gave them 5 stars! I did use white rice and tortillas; this recipe made 4 wraps for us. I don't know how much asparagus I used, just an average bunch from the grocery store. I roasted the asparagus instead of steaming, and even so it was a little bit hard to eat, biting it out of the wrap like that. Next time I may cut the asparagus into 1-2 inch sections?
     
  3. Really good, I only rate it a 3 cause my meat loving boyfriend only ate about half of his. I think next time I'll add a few cold cuts to his. Thanks for posting.
     
  4. These wraps were so great! We made a few small changes -- we used white rice and smaller tortillas, and we mixed the onion, cilantro, and avocado all together. Because we used the smaller tortillas, this recipe yielded four instead of three. We will be eating this sandwich a lot in the upcoming summer months; it's refreshing and light, but still filling. Thanks for posting, Cookiedog!
     
  5. Wonderful! This was great, I enjoyed it so much, with the tender asparagus and rice, I used a brown basmati mixed with wild rice, it gave the wrap some crunch which was quite nice. I did add a little extra natural yogurt just before I finished wrapping which was good. I also used a whole wheat flax tortilla. This is a definite healthy keeper.
     
Advertisement

RECIPE SUBMITTED BY

<p><br /><br /><a title=Click here to make your own Live MySpace Tracker href=http://www.modmyprofile.com/><img src=http://www.modmyprofile.com/liveview/counter/427105.bmp border=0 alt= /></a> <br /><br /> <object width=480 height=360 data=http://w113.photobucket.com/pbwidget.swf?pbwurl=http://w113.photobucket.com/albums/n233/silversagefish/51988f97.pbw type=application/x-shockwave-flash> <param name=data value=http://w113.photobucket.com/pbwidget.swf?pbwurl=http://w113.photobucket.com/albums/n233/silversagefish/51988f97.pbw /> <param name=src value=http://w113.photobucket.com/pbwidget.swf?pbwurl=http://w113.photobucket.com/albums/n233/silversagefish/51988f97.pbw /> <param name=wmode value=transparent /> </object> <a href=http://i113.photobucket.com/redirect/album?action=slideshow&amp;landing=/slideshows&amp;type=8 target=_blank><br />China 3/08 <br /><br /><br /> <object width=400 height=120 data=http://w113.photobucket.com/pbwidget.swf?pbwurl=http://w113.photobucket.com/albums/n233/silversagefish/54ce08bb.pbw type=application/x-shockwave-flash> <param name=data value=http://w113.photobucket.com/pbwidget.swf?pbwurl=http://w113.photobucket.com/albums/n233/silversagefish/54ce08bb.pbw /> <param name=src value=http://w113.photobucket.com/pbwidget.swf?pbwurl=http://w113.photobucket.com/albums/n233/silversagefish/54ce08bb.pbw /> <param name=wmode value=transparent /> </object> </a><a href=http://photobucket.com target=_blank><img src=http://pic.photobucket.com/album/slideshow/wrapper_logo.gif alt= /></a><a href=http://s113.photobucket.com/albums/n233/silversagefish/?action=view?t=54ce08bb.pbw target=_blank><img src=http://pic.photobucket.com/album/slideshow/wrapper_viewshow.gif alt= /></a><a href=http://photobucket.com/slideshow?action=landing target=_blank><img src=http://pic.photobucket.com/album/slideshow/wrapper_getyourown.gif alt= /></a> <br /><br />Photos above are of Nico and Bella when they were puppies. We were only going to get one but couldn't resist thier cute little faces. <br /><br /><br />In the photos below they are playing fetch with my DBF. They also enjoy stealing cubes of butter off the counter and chasing cats. Nico &amp; Bella that is ;). <br /><br /> <object width=480 height=360 data=http://w113.photobucket.com/pbwidget.swf?pbwurl=http://w113.photobucket.com/albums/n233/silversagefish/pinecrest/57e74c7c.pbw type=application/x-shockwave-flash> <param name=data value=http://w113.photobucket.com/pbwidget.swf?pbwurl=http://w113.photobucket.com/albums/n233/silversagefish/pinecrest/57e74c7c.pbw /> <param name=src value=http://w113.photobucket.com/pbwidget.swf?pbwurl=http://w113.photobucket.com/albums/n233/silversagefish/pinecrest/57e74c7c.pbw /> <param name=wmode value=transparent /> </object> <a href=http://photobucket.com target=_blank><img src=http://pic.photobucket.com/album/slideshow/wrapper_logo.gif alt= /></a><a href=http://s113.photobucket.com/albums/n233/silversagefish/pinecrest/?action=view?t=57e74c7c.pbw target=_blank><img src=http://pic.photobucket.com/album/slideshow/wrapper_viewshow.gif alt= /></a><a href=http://photobucket.com/slideshow?action=landing target=_blank><img src=http://pic.photobucket.com/album/slideshow/wrapper_getyourown.gif alt= /></a> <br /><br /><br /><br /><br /><img src=http://i23.photobucket.com/albums/b399/susied214/permanent%20collection/untitled.jpg border=0 alt=Photobucket - Video and Image Hosting /><img src=http://i23.photobucket.com/albums/b399/susied214/permanent%20collection/200_artistrichardneuman-art-prints_.jpg border=0 alt=Photobucket - Video and Image Hosting /> <br /><br /><img src=http://i23.photobucket.com/albums/b399/susied214/projects/200_PACpic.jpg border=0 alt=Photo Sharing and Video Hosting at Photobucket /><img src=http://i23.photobucket.com/albums/b399/susied214/projects/pacbanner.jpg border=0 alt=Photo Sharing and Video Hosting at Photobucket /><img src=http://i23.photobucket.com/albums/b399/susied214/permanent%20collection/Adopted1smp.jpg border=0 alt=Photo Sharing and Video Hosting at Photobucket /> <img src=http://i23.photobucket.com/albums/b399/susied214/permanent%20collection/smPACp.jpg border=0 alt=Photo Sharing and Video Hosting at Photobucket /> <br /><img src=http://i23.photobucket.com/albums/b399/susied214/permanent%20collection/PAC08Main.jpg border=0 alt=Photobucket /><img src=http://i23.photobucket.com/albums/b399/susied214/permanent%20collection/adoptedspring08.jpg border=0 alt=Photobucket /> <br /><br /><br /><br />My first time taking the World Tour and we had a blast... and I still can't believe we came in first thanks to our fearless leader Charmie. <br /><br /><img src=http://i3.photobucket.com/albums/y97/rjtofanelli/banners/zaarmamas.jpg alt= /> <br /><img src=http://i3.photobucket.com/albums/y53/DUCHESS13/Zaar%20World%20Tour%203/ZWT3-Participation.gif alt= /> <br /><br /><br />A place I always enjoy playing.... come on down to the beverage forum and join us. Make sure to tell them cookiedog sent ya'! <br /><img src=http://i132.photobucket.com/albums/q23/vseward/Bevy/officialmemberofthebevtaggame.jpg alt= /> <br /><br /><br /><img src=http://i42.photobucket.com/albums/e347/Saturn6666/KiwiDutch/3chefstag1.jpg alt= /> <img src=http://i23.photobucket.com/albums/b399/susied214/CV.jpg border=0 alt=Photobucket /> <br /><br /><img src=http://i23.photobucket.com/albums/b399/susied214/projects/greeneggs.jpg border=0 alt=Photobucket /> <br /><br /><img src=http://i23.photobucket.com/albums/b399/susied214/calendar%20clips/Copyofsoybean.jpg border=0 alt=tag /> <br /><br /><br /><img src=http://www.satsleuth.com/cooking/RecipeSwap2.JPG alt= width=50% /><img title=Photo and Video Sharing src=http://www.pickle.com/plink/ph/795B07337A4704307B51032E7D5F0A3578501C512307476E143E5A652E076C38735E0A377E5C0B31140741682C4659712C.jpg border=0 alt=RSC-HiddenGem-part /> <br /><br /><img src=http://i21.photobucket.com/albums/b280/carolinamoon21/Ingredients/Other/photo-swap-7sticky.jpg alt= /> <br /><br /><img src=http://i4.photobucket.com/albums/y120/peacefulnightdove/stpatchallenge.jpg border=0 alt=Photobucket /> <br /><br /><img src=http://img.photobucket.com/albums/v204/derf16/food%20photography%20series/MuffinLovesticker.jpg alt= /> <br /><br /><img src=http://i21.photobucket.com/albums/b280/carolinamoon21/Ingredients/PastastickerJPEG.jpg alt= /> <br /><br /><img src=http://img.photobucket.com/albums/v204/derf16/food%20photography%20series/Comfortstickercopysmall.jpg alt= /> <br /><br /><img src=http://www.recipezaar.com/members/home/1956/SoupsandsaladSTICKER.jpg alt= /> <br /><br /><br />This is one of my favorite music videos that always makes me smile. Blind Melon-No Rain. <br /> <object width=400 height=300 data=http://www.esnips.com//3rd/flvplayer/esnips_flvplayer12.swf type=application/x-shockwave-flash> <param name=data value=http://www.esnips.com//3rd/flvplayer/esnips_flvplayer12.swf /> <param name=name value=FLVPlayer /> <param name=flashvars value=linkfromdisplay=true&amp;height=300&amp;width=400&amp;xmlURL=http://www.esnips.com//flashxml/1/b1999b20-2041-4041-9527-5b51fb9f3d33&amp;autostart=false&amp;image=http://www.esnips.com/http://docthumb0.esnips.com/imageable/medium/b1999b20-2041-4041-9527-5b51fb9f3d33/?du=927a75bf-e022-428f-84b4-7bffd70666f6&amp;uu=55ab2a78-86f0-4edd-aa7b-85de00937341&amp;dt=1192453564000&amp;fu=3d7ff2b4-40fb-4993-99c2-061ea7c5f0e9 /> <param name=src value=http://www.esnips.com//3rd/flvplayer/esnips_flvplayer12.swf /> <param name=quality value=high /> </object> <br /><br /><br /><br /></p> <table> <tbody> <tr> <td> <object width=330 height=230 data=http://res0.esnips.com/escentral/images/widgets/flash/esnipsPL.swf type=application/x-shockwave-flash> <param name=data value=http://res0.esnips.com/escentral/images/widgets/flash/esnipsPL.swf /> <param name=flashvars value=autoPlay=no&amp;thePlayerURL=http://res0.esnips.com/escentral/images/widgets/flash/mp3WidgetPlayer.swf&amp;fileIds=095842dc-cfb7-454d-9641-344d59bdef58;e90a76b6-66d5-43c3-b24b-a7ca27b6141e;da394ede-a440-44f8-9c3b-e4e74cb19629;33126676-a020-4e34-9418-d2d1749fd64a;1d316cb1-f240-4533-848a-cede89ae069f;&amp;plURL=http://www.esnips.com//plxml/528e6581-44db-4f96-ad60-c8915650301c/?cachePL=true /> <param name=src value=http://res0.esnips.com/escentral/images/widgets/flash/esnipsPL.swf /> <param name=quality value=high /> </object> </td> </tr> <tr> <td>Powered by <a href=http://www.esnips.com//adserver/?action=visit&amp;cid=playlist_external target=_blank>eSnips.com </a></td> </tr> </tbody> </table>
 
View Full Profile
Advertisement
Advertisement
Advertisement

Find More Recipes