avacado wrap

White beans mashed with ripe avocado and blended with sharp Cheddar and onion makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch. A pinch (or more) of ground chipotle pepper and an extra dash of cider vinegar can be used in place of the canned chipotles in adobo sauce.

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• INGREDIENTS:
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• 2 tablespoons cider vinegar
• 1 tablespoon canola oil
• 2 teaspoons finely chopped canned chipotle chile in adobo sauce, (see Note)
• 1/4 teaspoon salt
• 2 cups shredded red cabbage
• 1 medium carrot, shredded
• 1/4 cup chopped fresh cilantro
• 1 15-ounce can white beans, rinsed
• 1 ripe avocado
• 1/2 cup shredded sharp Cheddar cheese
• 2 tablespoons minced red onion
• 4 8- to 10-inch whole-wheat wraps, or tortillas

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PREPARATION:

1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
3. 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.

NOTES:

• Ingredient Note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they'll keep at least 2 weeks in the refrigerator or 6 months in the freezer.
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• http://dailybreadkitchen.blogspot.com/

tuna salad

Mediterranean Tuna Antipasto Salad

From EatingWell:  July/August 2009
 INGREDIENTS
1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed

2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)

1 large red bell pepper, finely diced

1/2 cup finely chopped red onion

1/2 cup chopped fresh parsley, divided

4 teaspoons capers, rinsed

1 1/2 teaspoons finely chopped fresh rosemary

1/2 cup lemon juice, divided

4 tablespoons extra-virgin olive oil, divided

Freshly ground pepper, to taste

1/4 teaspoon salt

8 cups mixed salad greens