Friday, October 8, 2010
Sardine, Kale, and Bean Wraps
Husband-Tested Recipe from the Kitchen of Alice Wootton
My husband loves wraps. This is one of his favorites. Doesn't it look good?? Go ahead, be brave. Try the sardine. I bet you'll love it. Sardines are a good source of calcium and omega-3. (If you don't, just substitute with a bit of salmon or tuna.) This wrap is tasty, healthy and filling. Here's how to make it.
Begin with a lavash. We use either whole wheat, tomato (pictured) or spinach. Place it on a plate and zap it in the microwave for about 10 seconds to make it easier to work with. Next, place a couple of leaves of kale (stems removed) on the lavash. Crumble a couple of tablespoons of goat cheese over the top. Add about 1/8 cup of rinsed and drained cannellini beans (or black beans or chick peas.) Add a few slices of fresh tomato (if they aren't in season, substitute with half a roasted red pepper.) On the top of the heap, add one sardine fillet (We use Brunswick Sardines in Mustard & Dill Sauce from can.) Roll the lavash with its fillings up like a burrito. Then pop it in the microwave for about 10 seconds to melt the cheese a bit. Slice it in half crossways and you have a delicious healthful lunch!