Ok next we are going to do lunch. Today we are going to make a southwest turkey wrap
and I do want to remind you all that the three recipes I’m doing today are all part of
the tipsheet you got this week so can look on there and see the calories and grams of
fat for each recipe. Like I said I’m going to do a southwest turkey wrap. Now if you
are a vegetarian and you don’t eat turkey you can just leave that out. But we are gonna
start as I said I’ve kind of predone the beginning stuff. What this is is fat free
sour cream three table spoons and two table spoons of salsa and I’m gonna use this the
kind of condiment instead like mayonnaise on the wrap. This is a whole wheat wrap and
it actually has 100 calories only for this big wrap and 3 grams of fat and 13 grams of
fiber which is about half of your daily fiber which is great. You want to be really careful
when looking for wraps such as this one or tortillas. You really need to read the label
because a lot of them ones even half the size can have almost double the calories of this
one and some have no fiber and some have partially hydrogenated oil which is the transfat that
you don’t want. So you really do want to read the label. So as you can see I have spread
some of this mixture onto the wrap. And I’m going to set this aside. I like to use this
for actually dipping during eating. So you can set that aside. Next we are going to put
some turkey on here. I have some really little slices that are prepackaged but if you get
turkey from the deli counter they may be bigger so you may only need like two slices. So you’ll
see we have the turkey on here now. I’m gonna add some black bean and corn mixture.
This is 1/3 cup of black beans and ¼ cup of corn. And these are both canned products.
They are really convenient. The only thing you want to be careful of is the added salt.
So when you open the cans you want to put them in a strainer and you want to rinse them
with water to get the some of the salt removed. You can also look for some of these products
I know the corn I bought has no salt added so you can also find those products as well.
So you are just gonna kinda sprinkle this on however you want here and next what we
are going to do is add some avocado in here. Now avocado is a great choice instead of cheese
for example because it does have fat in it but it has the healthy fats the monounsaturated
fats and it can give a great creamy texture to your sandwiches. So to cut an avocado you
want to start in the middle and cut around it and there is a big pit in the middle of
one for those of you who have not one before. So you are going to cut all the way around
it and then after you are done cutting around it you are going to twist it and then you
have it open like this. So the thing about an avocado as I said it has healthy fat but
it does still have a fair amount of fat in it. So today we are going to use about and
1/8 of an avocado which is about 5 grams of fat. So this is about a ¼ and this is about
and 1/8. Ok so what we are going to do is you are just going to take away that 1/8 part
and set that aside and you are going to slice that very very thin and just kind of lay it
in the center of the wrap you are not going to spread this all the way out since you don’t
have much to work with. Ok like so .And a lot of people say that they don’t have any
way to store an avocado and it gets brown. But the best thing you can do is get a baggie
and put the rest of the avocado in there and sprinkle some lime juice or lemon juice on
the make sure that all the air is out of the ziplock bag and you will be able to save it
for a few days. Next we are going to sprinkle this with some shredded lettuce OK. And then
the toughest part is probably rolling this and getting it to form into a sandwich. So
were going to want to take this and you may loose some ingredients out of the side so
you want to just shove them back in. As you can see this is a big big sandwich and actually
it’s only about 360 calories or so and 10 grams of fat. But if you cut it in half you
are only getting about half that so half of it is only about 185 calories and you can
see after you’ve cut it you got all those yummy ingredients right in there like I’ve
said you can use this other sauce for dipping and you’ll just dip it in here and Ill talk
the first bite. It’s good. Thanks guys.