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Healthified Tuna and White Bean Wraps

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75% less sat fat • 38% less sodium than the original recipe. It’s a wrap: In just a few minutes, pack your own brown-bag tuna salad sandwich.

  • Prep Time 5 min
  • Total Time 20 min
  • Servings 4

Ingredients

1/4
cup finely chopped red onion
2
tablespoons lemon juice
1/8
teaspoon black pepper
Dash salt
1
tablespoon olive oil
1
can (15 oz) cannellini beans, rinsed and drained
2
cans (6 oz) very low sodium chunk white tuna, drained
1
cup cherry tomatoes, quartered
1/4
cup snipped fresh parsley
4
8-inch whole wheat flour tortillas
1/2
cup julienned carrot

Directions

  • 1 In a small bowl, combine red onion, lemon juice, pepper, and salt. Whisk in olive oil; set aside.
  • 2 In a large bowl, slightly mash beans. Add tuna, tomatoes, and parsley. Pour dressing over bean mixture; stir gently.
  • 3 Divide bean mixture among tortillas. Top with carrot. Roll up tightly. Serve immediately, or cover and chill for up to 6 hours.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 180
  • Fat Reduced By 14g
  • Dietary Fiber Added 10g
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 wrap
Calories
300
(
Calories from Fat
60),
% Daily Value
Total Fat
7g
7%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
25mg
25%;
Sodium
540mg
540%;
Total Carbohydrate
35g
35%
(Dietary Fiber
7g
7%
  Sugars
3g
3%
),
Protein
24g
24%
;
% Daily Value*:
Vitamin A
60%;
Vitamin C
8%;
Calcium
8%;
Iron
15%;
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

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
1/4 teaspoon salt Dash salt
2 tablespoons olive oil 1 tablespoon olive oil
2 cans (6 oz) tuna in oil, drained 2 cans (6 oz) very low sodium chunk white tuna, drained
4 10-inch flour tortillas 4 8-inch whole wheat flour tortillas
1/2 cup shredded cheddar cheese (2 ounces) 1/2 cup julienned carrot
Nutritional Highlights
Calories
 
 
510 (before)
330 (after)
Dietary Fiber
 
 
6 g (before)
16 g (after)
Saturated Fat
 
 
6 g (before)
1 1/2 g (after)
Sodium
 
 
950 mg (before)
590 mg (after)
Total Fat
 
 
22 g (before)
8 g (after)
Vitamin A (%DV)
 
 
20 (before)
60 (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/09/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 wrap
Calories
300
(
Calories from Fat
60),
% Daily Value
Total Fat
7g
7%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
25mg
25%;
Sodium
540mg
540%;
Total Carbohydrate
35g
35%
(Dietary Fiber
7g
7%
  Sugars
3g
3%
),
Protein
24g
24%
;
% Daily Value*:
Vitamin A
60%;
Vitamin C
8%;
Calcium
8%;
Iron
15%;
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

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