Prep 15 mins
Cook 8 mins
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."
- 24 asparagus
- 1 ripe avocado, pitted and peeled
- 1 tablespoon lime juice
- 1 garlic clove, minced
- 1 1⁄2 cups cooked long-grain brown rice, cold
- 3 tablespoons plain nonfat yogurt
- 3 (10 inch) whole wheat tortillas
- 1⁄3 cup cilantro leaf
- 2 tablespoons chopped red onions
- 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.
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!
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?
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.