These tuna wraps were inspired by spicy tuna sushi rolls. We love how they taste with peppery watercress, but other greens, such as arugula, romaine, escarole or even radish sprouts, would taste great in the filling. If you want to play on the sushi inspiration, stir some wasabi into the soy sauce for dipping and serve with pickled ginger. Serve with sliced cucumbers and slivered red onions tossed with rice vinegar, a little oil and a pinch of salt.

Spicy Tuna Wrap

Serves 4

Active Time: 25 minutes

Total Time: 25 minutes

2 (5- to 6-ounce) cans chunk light tuna, drained

1/3 cup low-fat mayonnaise

1 tablespoon hot sauce, such as Sriracha

1 scallion, chopped

2 cups cooked brown rice, cooled

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.)