Healthified Lemony Asparagus and Smoked Salmon Wraps

77% less sat fat • 11g more fiber than the original recipe. You only need a couple ounces of smoked salmon per serving to get tasty results. Both flaky, hot smoked (our first choice) and cold-smoked, lox-style salmon will work.

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( 6 Ratings)

6 Ratings

5 Stars 50%

4 Stars 17%

3 Stars 33%

2 Stars

1 Stars

Member Reviews ( 2 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 150
Fat Reduced By 13g
Dietary Fiber Added 11g

See What Makes It Healthified »

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 270
Calories from Fat: 90),

% Daily Value

Total Fat: 10g; 10%
(Saturated Fat 4g, 4% Trans Fat 0g 0% ),
Cholesterol: 25mg; 25%;
Sodium: 900mg; 900%;
Total Carbohydrate: 22g; 22%
(Dietary Fiber 12g 12% Sugars 5g 5% ),
Protein: 23g; 23%

% Daily Value*:

Vitamin A: 40%;
Vitamin C: 80%;
Calcium: 15%;
Iron: 20%;

Exchanges:

1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 2 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choices:

1 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 15 min
Total Time 30 min
Servings 4

Ingredients

8: ounces fresh asparagus spears

1/2: tub (8 oz) light cream cheese (Neufchâtel)

2: teaspoons finely shredded lemon peel

2: tablespoons lemon juice

1/8: teaspoon cayenne pepper

8: ounces smoked salmon, coarsely flaked and skin and bones removed

1/4: cup snipped fresh basil or 2 teaspoons dried basil, crushed

4: 7- to 8-inch whole wheat flour tortillas

1: medium red sweet pepper, cut into thin bite-size strips

Directions

1 Snap off and discard woody bases from fresh asparagus. In a covered large saucepan, cook asparagus spears in a small amount of lightly salted boiling water for 3 to 5 minutes or until crisp-tender. Drain and plunge into ice water to cool quickly. Drain again; pat dry with paper towels.
2 In a medium bowl, stir together cream cheese, lemon peel, lemon juice, and cayenne pepper. Fold in flaked salmon and basil. Spread on tortillas. Arrange asparagus and sweet pepper strips atop salmon mixture. Roll up tortillas. If necessary, secure with toothpicks.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before	After
1/2 tub (8 oz) cream cheese	1/2 tub (8 oz) light cream cheese (Neufchâtel)
4 7- to 8-inch flour tortillas	4 7- to 8-inch whole wheat flour tortillas
1 cup feta cheese (4 ounces)	1 medium red sweet pepper, cut into thin bite-size strips

Nutritional Highlights

Calories		420 (before) 270 (after)
Cholesterol		80 mg (before) 25 mg (after)
Dietary Fiber		1 g (before) 12 g (after)
Fat		3 (before) 1/2 (after)
Saturated Fat		12 g (before) 4 g (after)
Sodium		1200 mg (before) 900 mg (after)
Total Fat		23 g (before) 10 g (after)
Vitamin A (%DV)		25 (before) 40 (after)
Vitamin C (%DV)		15 (before) 80 (after)

Reviews

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1 - 2 of 2 Reviews View All

Posted 2/14/2011 3:06:47 PM REPORT ABUSE favoritemamaw said:

Rating:

I made this exactly as written and served it with black beans as a side dish. Very yummy. It actually made 6 wraps for me, though. I must not have put as much of the salmon mix on the tortillas as intended. I just spread it on half of the tortilla. If I had spread it on the entire tortilla, then it probably would have just made 4. Will definitely keep this recipe.

Posted 4/26/2010 11:20:59 AM REPORT ABUSE lrich said:

Rating:

roasted red peppers instead of fresh crispy ones. Mmmmm nummy. With slightly warmed tortilla.

1 - 2 of 2 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/16/2012. NOTE: We do not include optional ingredients in our calculations.