Friday, April 12, 2013

wrap it up

as soon as i typed that title i wondered if it sounded awk, and then i thought, oh boy, am i 15? so i left it there. if anyone else thought it was sort of "tee-hee-hee" please let me know. it'll make me feel less immature.
the wrap pictured on the left isn't actually filled w/ the mix on the right, but i wanted to show you that this recipe really is flexible and can be made to your own taste. and the really great thing about this recipe is that it takes under 30 minutes start to finish depending on how crazy you want to get with the add-ins. i make the tuna mix before work in the morning and when i get home i pre-heat my mini oven and roll up my tuna wraps. you can also sneak in all sorts of vegetables and proteins into this wrap, case in point, i hid smashed beans in my second wrap for the parents. the peanut broccoli salad was my first attempt at making a peanut sauce. which turned out really well actually. i made some modifications to the prevention recipe but i'm sure their recipe tastes fine as well.

Tuna Melt Wrap (makes 3)
3 tortilla wraps, 8"
2 cans tuna in water, drained
3/4-1 c black beans, rinsed and crushed
~ 1/2 c yogurt or mayo, or to desired texture
Diced carrots or sauteed kale or other vegetable, also to desired quantity
Cheddar cheese
spices to taste (I usually do old bay and black pepper)

Preheat oven to 350 F. While you wait for the oven to heat up you can dice your fresh vegetables or saute vegetables. Crush black beans and combine tuna, yogurt/mayo, vegetables and spices. Place a third of it in the center of the wrap like a log and top with cheese. Fold in the short ends, then wrap the long ends. Place on the baking sheet crease side down. Bake for 10-15 minutes or until toasted on the bottom.

Peanut Broccoli Salad (serves 3)
adapted from Prevention
A little more than 1/8 cup white vinegar
~1.5 T canola oil
2 T creamy peanut butter
2 tsp tamari ginger
3-4 cups frozen broccoli florets

Whisk all the ingredients except the broccoli. Saute broccoli until lightly browned and cooked. Top with the sauce and serve warm.

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