Healthified Tuna and White Bean Wraps

75% less sat fat • 38% less sodium than the original recipe—see the comparison. 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

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4 Stars 17%

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2 Stars 67%

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PREP TIME
5 Min
TOTAL TIME
20 Min
SERVINGS
4

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

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.

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Nutrition Information:

1 Serving (1 wrap)

Calories 330

(Calories from Fat 70),

Total Fat 8g

(Saturated Fat 1 1/2g,
Trans Fat 0g),

Cholesterol 40mg;
Sodium 590mg;
Total Carbohydrate 34g

(Dietary Fiber 16g,
Sugars 3g),

Protein 36g;

Percent 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.

What is healthified?

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the original

Here's the skinny

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)
Fat		1 (before) 1/2 (after)
Vitamin A (%DV)		20 (before) 60 (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)