SPICED GROUND TURKEY WRAP WITH WATERCRESS AND AVOCADO

By Mona | Monday 13 February 2012 12:23 pm

SPICED GROUND TURKEY WRAP WITH WATERCRESS AND AVOCADO

Yield: 1 to 2 servings  

This luscious, spicy ground turkey wrap makes a quick, savory lunch or dinner.  It can be brought to work and easily re-heated.  If you are looking for less calories, use a romaine lettuce leaf for the wrap instead of the tortilla  or make it a salad instead of a sandwich.    

Let your senses be enlivened with a blend of warm, aromatic and flavorful spices: cinnamon, coriander, turmeric, and cayenne pepper.  Cinnamon is shown to help moderate blood sugar and to aid digestion; studies credit curcumin, a compound found in turmeric, with powerful antioxidant, anti-inflammatory and  cancer-preventive properties (plus I love the bright, lively  yellow color it leaves behind); and cayenne pepper, with its fiery kick, helps get the digestive juices flowing and, based on various studies, is a powerful anti-inflammatory.

Watercress, with its soft, vibrant leafy greens and slightly peppery taste, is a nutrient dense vegetable.  A member of the brassica family, watercress contains calcium, magnesium, iron, vitamins A, C, and K and so much more.  Make this amazing food a regular nutritious and delicious addition to your salads!  And let’s not forget the creamy avocado (technically a fruit), a great source of fiber, healthy monounsaturated fat, potassium, and vitamins A, B, and E. To store cut avocado, sprinkle it with lemon juice, place in an airtight container, and refrigerate.

 

Ingredients:

2 tablespoons olive oil

1/2 yellow onion, thinly sliced

1/2 medium size carrot, julienned

Spiced ground turkey on a bed of watercress, baby spinach and avocado.

1 garlic clove, minced

1/8 teaspoon cinnamon

1/8 teaspoon coriander

1/8 teaspoon turmeric

couple dashes cayenne pepper (adjust to your taste)

1/8 teaspoon sea salt

1/8 teaspoon ground black pepper

5 ounces ground turkey (thigh; I prefer dark turkey because of its higher iron content, a common deficiency with Celiac)

2 tablespoons chicken or vegetable broth *optional

1 teaspoon  organic Worcestershire sauce ( “Wan Ja Shan” brand is gluten-free and dairy-free) *optional

1 gluten-free tortilla **

Watercress

1/4 avocado, mashed with a fork

1/2 cup baby spinach, rinsed

1/2 cup watercress, rinsed

 

Procedure:

  1. In a medium sauté pan, heat olive oil over medium heat.  Add onions and carrots and sauté until onions are translucent, about 5 minutes.  
  2. Add garlic, cinnamon, coriander, turmeric, cayenne pepper, salt and pepper.  Sauté over medium heat for 2 to 3 minutes.
  3. Add the ground turkey, breaking it up into pieces with a spoon.  Cook ground turkey until browned, about 6 to 8 minutes. 
  4. Add 2 tablespoons of chicken or vegetable broth (optional) and cook for 1 minute. 
  5. Reduce heat to medium-low, add Worcestershire sauce (optional), and cook for 2 minutes.  Remove cooked turkey mixture from pan and transfer to a covered bowl.
  6. In sauté pan, heat tortilla over low heat or warm tortilla in toaster oven.
  7. Spread a layer of mashed avocado onto warmed tortilla.  Add spinach, watercress, turkey mixture and roll.

* The broth and Worcestershire sauce are optional.  I use homemade broth in many of my dishes to aid in digestion and to add another layer of incredible flavor.  A  dash of  gluten-free Worcestershire sauce adds a little bit of fun and zing. 

**If you would like to make your own flatbreads/wraps, try “Breads from Anna” mixes.  Use one package of the gluten, dairy, and yeast free mix and follow the recipe in the link: https://breadsfromanna.com/recipes/flatbread  These flatbreads are oustanding in taste and texture, stay moist and don’t crumble and crack. 

 

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categories: Lunch Ideas, Recipes