Asparagus and Avocado Wraps Recipe

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These Asparagus and Avocado Wraps are fabulous and also low-fat and low calorie! Sure to impress your guests. My friend, Roxanne Sienkiewicz of Newberg, Oregon made this wonderful appetizer for our Gourmet Dinner Group.

Recipe originally from The Mayo Clinic's Williams-Sonoma Cookbook by John Phillip Carroll, published by TimeLife Books. Photo from Mission Foodservice.

Asparagus and Avocado Wrap

For more great Low Fat Recipes, Low Calorie Recipes, Low Carbohydrate recipes, and Diabetic Recipes, check out my Diet Recipe Index. Also check out my Nutritional Chart for fat grams, carbohydrate grams, and calories for all your favorite foods.

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Asparagus and Avocado Wraps - How To Make Appetizer Wraps Recipe:

Recipe Type: Appetizer, Wraps, Avocado, Asparagus, Rice, Diet
Yields:6 servings
Prep time: 20 min


24 spears asparagus
1 ripe avocado, pitted and peeled
1 tablespoon fresh-squeezed lime juice
1 clove garlic, minced
1 1/2 cups cooked cold long-grain white rice
3 tablespoons plain nonfat yogurt
3 (10-inches in diameter) whole wheat tortillas
1/3 cup fresh cilantro leaves
2 tablespoons chopped red onion


In a medium-sized saucepan over high heat, bring 2 inches water to a boil. Place the asparagus in a steamer basket, cover, and steam until just tender, approximately 5 minutes. Remove the asparagus and immediately rinse in cold water to stop the cooking process. Drain thoroughly.

In a small bowl, mash the avocado, lime juice, and garlic into a coarse puree; set aside.

In another small bowl, stir together the rice and yogurt to mix well; set aside.

frying tortillaHeat a large dry frying pan (not one with a nonstick surface) over medium heat. One at a time, heat the tortillas in the hot pan until softened, approximately 20 seconds per side.

rolled tortillaLay the tortillas flat on a clean work surface. Spread the avocado mixture equally among the tortillas. Top each with an equal amount of the rice mixture, asparagus, cilantro, and onion. Fold in both sides and the bottom of each tortilla up over the filling; then roll to close.

If made in advance, cover with plastic wrap and refrigerate for up to 1 hour. Return to room temperature before serving.

To serve, cut each wrap in half crosswise.

Makes 6 servings.


Asparagus and Avocado Wraps - Nutritional Information

I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

Item Amount Fat Grams Calories WW Points
asparagus 24 spears .6 125 2
avocado 1 each 30.8 324 8.6
lime juice 1 tablespoon 0 5 .6
rice, white, cooked 1 1/2 cups .75 299 6.4
yogurt, plain, nonfat 3 tablespoons .15 47.6 1.4
tortillas, whole wheat, low fat 3 each 1.5 360 7.2
Recipe Totals 33.8 1160.6 26.2

Recipe makes 6 servings.

Each Serving = 5.6 Fat Grams, 193 calories, 4.3 WW Points

Check out my Nutritional Chart for fat grams, carbohydrate grams, and calories for all your favorite foods.

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