Tortilla Wrap Recipe

Recipe: Southwestern Coleslaw

Coleslaw clearly trumps potato salad in the nutritional department, but cabbage slaws made with a traditional mayo-based dressing can still bump up the calorie count of a cruciferous vegetable that starts out at a humble 16 calories per cup.

This Southwestern Coleslaw keeps it clean and bright with a colorful salad that combines fiber-rich black beans with creamy bits of avocado that contain good fat and lycopene-rich tomatoes, all dressed in a light vinaigrette of fresh lime juice, rice vinegar and olive oil spiked with earthy cumin.

Researchers believe cruciferous vegetables contain compounds known as indoles and isothiocyanates, which may reduce the rick of cancer.

Shopping tip: Sometimes convenience is worth the price; other times it's not worth the compromise in flavor.

Heads of cabbage are inexpensive, but pre-shredded bagged "mixes" of cabbage and carrots have made it easier than ever to whip up coleslaw. Minus messy chopping, this recipe takes just minutes to prepare.

But resist the urge to buy lime juice in a squirt bottle, the contents of which have a tinny taste that can't compare to fresh-squeezed. One medium lime produces 1 to 2 tablespoons unstrained juice. For the 1/2 cup of juice in this recipe, figure 4 to 8 limes depending on their juiciness.

Serving suggestions: Sprinkle Southwestern Coleslaw with crushed baked tortilla chips right before serving for a take on a crunchy, ramen noodle-style salad. Or serve with sliced grilled chicken in a tortilla wrap.

Southwestern Coleslaw

Makes 8 (1-cup) servings

1 package (14 ounces) coleslaw mix (cabbage and carrots)

1 cup canned black beans, rinsed and drained

1/4 cup chopped fresh cilantro

1 medium tomato, seeded and diced

1/2 medium red onion, diced

1 jalapeño, seeded and finely diced

1 avocado, pitted, peeled and diced

1/2 cup fresh lime juice

2 tablespoons unseasoned rice vinegar

2 tablespoons olive oil

1/2 teaspoon ground cumin

:

1. Place coleslaw mix, black beans, cilantro, tomato, red onion, jalapeño and avocado in large salad bowl.

2. Whisk together remaining ingredients in small bowl. Pour over coleslaw and toss gently. Serve immediately or refrigerate for a few hours until chilled through.

Per serving: 113 calories (39 percent from fat), 5 grams total fat (1 gram saturated), no cholesterol, 13 grams carbohydrates, 4 grams protein, 115 milligrams sodium, 4 grams dietary fiber.

Recipes- Cobb Salad Wrap

6 slices of bacon 2 ripe avocados, seed removed, peeled, and cut into 1/2-inch pieces 1 whole skinless boneless chicken breast (about 3/4 pound total), halved, cooked, and diced 1 tomato, seeded and chopped fine 2 hard-boiled large eggs, separated, the yolk finely chopped and the white finely chopped 2 tablespoons chopped fresh chives 1/3 cup red-wine vinegar 1 tablespoon Dijon-style mustard 1-2 teaspoons sugar Salt and pepper 2/3 cup olive oil 1/2 cup finely grated Roquefort METHOD

1 Cook the bacon in a skillet on medium heat until crisp on both sides. Remove from skillet and lay out on paper towels to absorb the excess fat. Allow the bacon to cool. Crumble the bacon and set aside.

2 In a large salad bowl, toss together well the various lettuces and watercress.

3 Compose the salad. Arrange the chicken, the bacon, the tomato, and the avocado decoratively over the greens and garnish the salad with the grated egg and the chives.

4 In a small bowl whisk together the vinegar, the mustard, and salt and pepper to taste, add the oil in a slow stream, whisking, and whisk the dressing until it is emulsified. Stir in the Roquefort. Add sugar to taste, 1/2 teaspoon at a time. Whisk the dressing. Serve separately or toss in with the salad.  (NOTE: so if you’re making a wrap, arrange salad on the tortilla then add dressing if you haven’t already, and wrap tight.