Tuesday, June 1, 2010

Quick-and-Easy Tuna Wraps

This quick-and-easy meal only takes a few minutes to throw together and it's perfect to eat while training or anytime. It's rich in carbs, protein, vitamins and other nutrients. Two of these wraps provides 40 grams of protein and only 4 grams of fat for only 487 calories!

Ingredients:
1 12 oz can of premium albacore solid white tuna
1 15 oz can of early June small peas
1 14.5 oz can of DelMonte Petite Cut Diced Tomatoes with Garlic & Olive Oil
6 whole wheat tortillas

Directions:
Open all the canned items and drain off the excess liquid. To decrease the sodium content, place the tomatoes and peas in a colander and rinse with cold water. Place the tuna into a medium-sized mixing bowl and use the end of a large spoon to break the tuna into smaller chunks. Then add the peas and tomatoes to the bowl. Gently stir the mixture as to not smash the peas. Warm the tortillas in a skillet (no oil) or place them one at a time in the microwave on a paper towel and heat on high for 10 seconds. Place a tortilla on a plate and spoon a desired amount of the tuna mixture onto the center of the tortilla. Then fold the bottom end up and the top end down. Next, fold the right side of the tortilla towards the left and the left side to the right. Now you have a completed tuna wrap.
Makes approximately 6 wraps.
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Nutrition information per wrap:
Protein = 20 grams
Carbs = 35 grams
Fat = 2 grams
Potassium = 225 milligrams
Sodium = 886 milligrams (this can be decreased dramatically by rinsing the peas and diced tomatoes before adding them to the mix)
Calories =243.5
Also a good source of vitamins A and C, calcium, and iron

As a side, dish I usually prepare a couple of the frozen steamer bags of brown rice. Each bag only take about 5 minutes to heat. Spoon some of the heated rice onto a plate and top with some canned corn. To add some color to the plate, add a few baby carrots or a cluster of grapes.

Part of the quickness to my recipe is that I used canned tuna, peas, and diced tomatoes. You could easily use frozen peas or cook fresh peas. You could also dice fresh tomatoes and add a little garlic and olive oil.
Enjoy!

11 comments:

Caratunk Girl said...

Sounds awesome, can't wait to try it!

RunnerDude said...

Hi Caratunk Girl! Let me know what you think!

Johann said...

Thanks! I love Tuna.

Joe said...

Love the wraps.

Taylor said...

Have you tried the flatout bread wraps? They have a rounded rectangular shape which make it easier for folding your wrap. The whole grain one is made with wheat flour and flaxseed thus making it higher in protein and is delicious too! Wal-mart sells them where I live.

Dena said...

I'm a fan of Ezkiel sprouted grain wraps (and their bread) - find them at Earth Fare.

Julie said...

Hi Runner Dude,
Thanks for the recipe! Mmmm, sounds so good:)

RunnerDude said...

Hey Taylor and Dena! Not tried either of those, but I'm gonna!

Cynthia O'H said...

Thanks! My parents made tuna sandwiches the other day that sent me running in the other direction because of all the mayo and fat in them. Hubby gave in, though, but complained bitterly later saying, "I didn't realize..." I'll try these with him as a healthier choice.

RunnerDude said...

Hi Cynthia! I was surprised too at how good these taste and there's nothing added but the olive oil that's in the diced tomatoes. It's funny how I'll come up with the best creations when the cupboard is bare. LOL!! Let me know how he likes them and you too!

Alyssa said...

sounds delicious! thanks for the idea :)