2 tablespoons rice vinegar

4 10-inch whole-grain wraps

3 cups watercress leaves

1 ripe avocado, cut into 16 slices

1 small carrot, cut into matchsticks

Reduced-sodium soy sauce for dipping (optional)

Combine tuna, mayonnaise, hot sauce and scallion in a medium bowl. Combine rice and vinegar in a small bowl.

Spread one-fourth of the tuna mixture over a wrap. Top with 1/2 cup rice, 3/4 cup watercress, 4 avocado slices and 1/4 of the carrot matchsticks. Roll up and cut the wrap in quarters or in half. Repeat with the remaining filling and wraps. Serve with soy sauce for dipping, if desired.

Tasty tips

To cook brown rice, bring 2 cups water and 1 cup brown rice to a boil in a small saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Remove from the heat and let stand, covered, for 10 minutes. Makes about 3 cups. To cool, spread the cooked rice out on a large baking sheet and let stand until room temperature, then refrigerate until cold.

Recipe nutrition: Per serving: 515 Calories, Total Fat: 17 g, Saturated Fat: 4 g, Cholesterol: 17 mg, Carbohydrates: 71 g, Fiber: 9 g, Total Sugars: 4 g, Added Sugars: 2 g, Protein: 21 g, Sodium: 869 mg, Potassium: 502 mg, Folate: 54 mcg, Calcium: 51 mg

Carbohydrate Servings 4 1/2

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)