Upgrade your lunch with a California avocado wrap

Turkey on rye. Egg salad with crunchy romaine. Sandwiches have long held center stage on lunch plates.

But if you’ve fallen into a mealtime rut, it might be time to try something new. And this light and tasty California avocado wrap could be just the thing.

Here’s how to make it the star of your next lunch break.

What you’ll need

• 1 (14-inch) whole-wheat tortilla
• 1/2 avocado, sliced or mashed with lime juice and a pinch of salt
• 1 Roma tomato
• 2 leaves romaine lettuce
• 1/2 red onion, cut into thin strips
• 1/2 yellow bell pepper, cut into thin strips
• 6 ounces boneless, skinless chicken breast
• 1 ounce ranch dressing

How to make it

Start by preheating a grill. Then cook the chicken for 4-5 minutes per side until thoroughly cooked. The chicken should reach an internal temperature of 165 F.

Cut the chicken into 6 strips and set aside.

Cut the tortilla in half. Steam the tortilla halves by placing them on a plate and covering them. Microwave for a few seconds.

Remove the tortilla halves from the microwave and put each on a plate. Spread each with ranch dressing and top with the rest of the ingredients. (If you like cheese in your wraps, add a thin slice of 2% colby jack cheese to each wrap.)

Roll each tortilla half and stick it with a toothpick to hold it together.

Nutrition details

One wrap (without cheese) has 410 calories, 14 g fat, 2.5 g saturated fat, 35 g protein, 38 g carbohydrates, 6 g fiber and 510 mg sodium.

This recipe was originally published in Mayo Clinic’s "Cook Smart, Eat Well" cookbook. For more information, visit the Mayo Clinic Press website.