Dietitian's tip: Canned black beans can be high in sodium. If you're watching your sodium intake, be sure to rinse the beans well under cold running water — or make your own from scratch.
- 1 1/2 cups canned black beans, rinsed and drained
- 1 1/2 cups frozen corn kernels, thawed to room temperature
- 3 tablespoons chopped fresh cilantro
- 2 tablespoons chopped green chili peppers
- 4 green onions, diced
- 1 tomato, diced
- 1 tablespoon chopped garlic
- 6 fat-free whole-grain tortillas, 10 inches in diameter
- 3/4 cup shredded cheddar cheese
- 3/4 cup salsa
In a microwave-safe bowl, add the black beans, corn, cilantro, chili peppers, onions, tomato and garlic. Stir to mix evenly. Microwave on high power for 30 seconds to 1 minute. Stir and heat again for 30 seconds to 1 minute. Repeat until the mixture is hot.
Place 2 tortillas between paper napkins or paper towels and warm in the microwave for 20 seconds on high. Repeat with the remaining tortillas.
To serve, place about 1/2 cup bean mixture on 1 tortilla. Top with 2 tablespoons cheese and 2 tablespoons salsa. Fold in the sides and fold the bottom of the tortilla up over the filling, then roll to close. Repeat with the remaining tortillas and serve immediately.
Nutritional analysis per serving
|Serving size: 1 wrap|
|Total fat||11 g||Total carbohydrate||58 g|
|Saturated fat||6 g||Dietary fiber||12 g|
|Trans fat||0 g||Sugars||0 g|
|Monounsaturated fat||2 g||Protein||16 g|
|Protein and dairy||1|
|Milk and milk products||1/2|
|Meat and meat substitutes||1/2|
|Grains and grain products||3|
|Dairy foods (low-fat or fat-free)||1/2|
|Nuts, seeds and dry beans||1/2|