Healthified Tuna and White Bean Wraps

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.

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( 6 Ratings)

6 Ratings

5 Stars 17%

4 Stars 17%

3 Stars

2 Stars 67%

1 Stars

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 180
Fat Reduced By 14g
Dietary Fiber Added 10g

See What Makes It Healthified »

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 wrap

Calories: 330
Calories from Fat: 70),

% Daily Value

Total Fat: 8g; 8%
(Saturated Fat 1 1/2g, 1 1/2% Trans Fat 0g 0% ),
Cholesterol: 40mg; 40%;
Sodium: 590mg; 590%;
Total Carbohydrate: 34g; 34%
(Dietary Fiber 16g 16% Sugars 3g 3% ),
Protein: 36g; 36%

% Daily Value*:

Vitamin A: 60%;
Vitamin C: 30%;
Calcium: 10%;
Iron: 10%;

Exchanges:

2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choices:

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

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) Progresso® 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.

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
1/4 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)
Fat		1 (before) 1/2 (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)

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We calculated the nutrition of this recipe at the time it was created on 07/24/2012. NOTE: We do not include optional ingredients in our calculations.