Adapted from Mayo Clinic Cookbook
Executive Chef Peter Witt- Dover Point Gourmet-Private Chefs
Preparation Time: 15 minutes
Start to Finish Time: 35 minutes
Excellent lunch time sandwich-healthy and delicious – Dover Point Gourmet-Private Chef Peter Witt Copyright 2012
Food rolled in an edible wrapper and eaten by hand is a tradition in many cuisines, including Chinese mu shu and Mexican burritos. The Ancient idea takes a modern twist in the proliferation of restaurants serving WRAPS. Serve the wrap as an appetizer or for a quick lunch
This recipe makes 4 half sandwich wraps. If you are making a vegan wrap substitute avocados for the Tuna. the avocado, lime juice and garlic into a coarse puree! Then substitute avocado mixture for the Tuna.
Add the split farro mixture into the avocado mixture per the directions.]
Mash avocados in a small bowl
This technique prevents cooked and chilled grains of split farro from clumping when cooked a second time
To make 2 cups cooked
In a heavy sauce pan brine 4 cups water to a boil. Add 1 cup split farro and stir frequently until the water returns to a boil Reduce the heat to low, cover and simmer until the farro is tender and has absorbed all the liquid, about 20-25 minutes. To use cold, cool to room temperature and refrigerate in a tightly covered container for up to 3 days.
Split Organic Farro
Split farro (traditionally known as Farro Spezzato in Italy) is split to order from our whole grain Emmer. The delicate textured split farro is full of body, flavor and nutrition and cooks in 20 minutes. It is a great substitute for bulgur wheat. Use cold in salads (see our tabbouleh recipe on the back of the package), hot in soups, or sauté with olive oil, fresh shallots and herbs to compliment a main dish. For this recipe it is used in place of Long Grain Brown Rice. I like using split farro because of the reduced cooking time and texture with the Tuna mixture.
Another Substitute for Brown Rice is Organic Whole Grain Emmer Farro
Blue Grain Farms most popular seller, this old world heirloom dates back to early civilization. The term Emmer refers to the type or species of grain. Emmer is the original farro (old world grain), a simple grain of 28 chromosomes that pre-dates spelt. It is prepared like brown rice, cooks in 50-60 minutes or can be soaked overnight to reduce the cooking time. It makes a fabulous pilaf, grain salad, risotto, additive to soup, or sprouted for breads and salads. When cooked, its dark, plump berries add sweet, full-bodied flavor, chewy texture, and high nutritional value (over 16% protein) to every meal. It is a lovely, versatile grain that is a staple in our household. When mixed with lentils or chickpeas, emmer makes a complete protein.
12 each asparagus, Remove woody ends from asparagus, min 3 spears per sandwich
1/2 cup Split Emmer Farro
8 ounces tuna in water
4 each tortilla, whole wheat 96% fat free flour, Low Carb whole wheat tortillas fat free 1/2 cup red onion, diced
1/4 cup mustard, yellow
1/2 cup yogurt, low Fat, Plain
1/4 cup Ranch salad dressing, low fat 1/4 cup cilantro, leaves
salt and pepper, to taste
1/4 cup asiago Cheese, grated
If using Avocado instead of tuna requires 1 ripe avocado, tablespoon of lime juice and 1 garlic clove minced SEE NOTES for more INFO.
1 each limes, freshly squeezed
1/4 cup Kalamata olive, chopped and pitted (Optional)
1/4 tablespoon garlic, cloves minced (Optional) DIRECTIONS FOR ASSEMBLY
Remove by snapping or cutting the woody ends off of the asparagus spears. Steam the asparagus for 60 second in a steamer
In medium sauce pan over high heat bring 2 inches of water to a boil. Place the asparagus in the steamer, cover and steam until tender 1-3 minutes. Check asparagus if they need more steaming increment by 1 minute up to a max of 6 minutes. When completed with steaming remove the asparagus and immediately rinse in cold water to stop the cooking. Drain thoroughly.
Cook the Farro in hot boiling water with a pinch of salt. Reduce heat to simmer for about 15 minutes to completely cook the Split Farro. Let farro cool for a few minutes before adding Yogurt.
In a small bowl stir together the split faro and yogurt to mix well. Let it stand and cool before mixing with Tuna Mixture
Put the tuna in a bowl. Add the mustard and ranch dressing. Also add the diced onion and grated asiago cheese. Mix to combine. Add pinch of salt and pepper as needed (SEE NOTE if using avocado instead of tuna). Cut 1 lime in half and squeeze juices into the tuna mixture. Then combine all the ingredients to mix together
You can then mix the split farro/yogurt mixture with the tuna mixture. This is insuring that all the ingredients are mixed into the sandwich spread.
Heat a dry large frying pan (not one with a nonstick surface) over medium heat. One at a time heat the tortillas in the hot pan until softened about 20 seconds per side.
Lay the tortilla flat on a clean work surface. Spread on the tuna/farro mixture equally on each half of the tortillas.
Lay the asparagus spears and cilantro on top of the tuna/farro mixture
Fold in both sides and the bottom of each tortilla up over the filling, then Roll to close. If made in advance cover with plastic wrap and refrigerate for up to 1 hour. Return to room temperature before serving.
To Serve, Cut each Wrap in half crosswise.
Suggested to serve with Minted Mediterranean citrus fruit salad