Avocado and White Bean Wrap

White beans mashed with ripe avocado and blended with sharp Cheddar and onion makes an incredibly rich, flavorful filling for this delicious wrap. The tangy slaw adds a great crunch. Serve with tortilla chips, salsa and a tall, cold lite brew and enjoy.

Total Time: 25 minutes  

Ingredients (4 servings)

• 2 tablespoons cider vinegar
• 1 tablespoon canola oil
• 2 teaspoons finely chopped 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 low-sodium white beans, rinsed
• 1 ripe avocado
• 1/2 cup shredded, sharp white Cheddar cheese
• 2 tablespoons minced red onion
• 4 8- to 10-inch whole-wheat wraps, or tortillas

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.

Note: Chipotle chilies are nothing more than smoked jalapeños. Look for a small can in the Mexican foods section in your local supermarket. Once opened, they'll keep at least 2 weeks in the refrigerator or 6 months in the freezer. 

Nutrition

Per serving: 346 calories; 17 g fat ( 4 g sat , 9 g mono ); 15 mg cholesterol; 44 g carbohydrates; 12 g protein; 13 g fiber; 462 mg sodium; 491 mg potassium.