Recipes: Wraps

the recipes

june 2001

Wraps

Indian-Spiced Seafood Wraps with Cucumber Raita

(makes 4 servings)

1	teaspoon ground cumin
1/4	teaspoon ground coriander
1/4	teaspoon turmeric
1/8	teaspoon ground cloves
1/8	teaspoon ground cinnamon
	freshly ground pepper
	crushed red pepper flakes, to taste
1/8	teaspoon kosher salt
1/2	pound (240 g) each, large shrimp, sea scallops, and salmon
1	teaspoon canola oil
1	medium onion, cut into thin rings
4	8-inch (20 cm) whole wheat, low-fat tortillas
1	large tomato, seeded and diced
	Cucumber Raita (recipe follows)

Preheat oven to 400°F(200°C, Gas Mark 6).
In a small nonstick skillet, heat the cumin, coriander, turmeric, cloves, cinnamon, pepper, and red pepper flakes. Cook over medium heat, stirring for about 2 minutes. Add the salt and remove from heat.
Shell and devein the shrimp. Place in a bowl. Cut the scallops in half and add to the bowl. Skin the salmon and cut into 1/2 inch cubes. Add to the bowl. Coat the seafood with the spice mixture and set aside to marinate.
Heat a large nonstick skillet with the oil. Add the onion and sauté until wilted, about 4 minutes. Add the seafood and sauté, stirring frequently, until the seafood is cooked through, about 3 to 4 minutes. .
Place 1/4 of the seafood-onion mixture down the center of each tortilla. Top with some of the tomato and roll the tortillas. Individually wrap each tortilla in aluminum foil and place in a baking dish. Bake for about 5 minutes, until the shells are hot and the seafood has reheated. Serve at once with the raita.

Per serving:	308 calories (14% calories from fat), 33 g protein, 5 g total fat (0.6 g saturated fat), 31 g carbohydrates, 3 g dietary fiber, 116 mg cholesterol, 613 mg sodium, 605 mg potassium
Diabetic exchanges:	4 very lean protein, 2 carbohydrate (1 1/2 bread/starch, 1 1/2 vegetable)

Cucumber Raita

(makes 2 cups, 480 ml)

1	cup (228 g) nonfat plain yogurt
1	clove garlic, minced
1	large cucumber, peeled, seeded, and minced
2	scallions, white part only, thinly sliced
1/4	cup (16 g) loosely packed mint leaves, chopped
1/4	teaspoon salt (optional)
	freshly ground pepper to taste
1/4	teaspoon cumin seed

Combine all ingredients in a small bowl.
Refrigerate for at least 1 hour before serving.

Per 2-tablespoon serving:	12 calories (0% calories from fat), 1 g protein, 0 total fat (0 saturated fat), 2 g carbohydrates, trace dietary fiber, 0 cholesterol, 13 mg sodium, 75 mg potassium
Diabetic exchanges:	FREE

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