Black bean wrap

Dietician'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.

Ingredients

  • 1 1/2 cups canned low-sodium 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 (seeds removed)*
  • 4 green onions, diced (including green stems)
  • 1 tomato, diced
  • 1 tablespoon chopped garlic
  • 6 fat-free whole-grain tortilla wraps, 10 inches in diameter
  • 3/4 cup shredded cheddar cheese
  • 3/4 cup salsa

*Use gloves when handling chilies and don't touch your face or eyes.

Directions

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.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 341
Total carbohydrate: 50 g
Cholesterol: 13 mg
Dietary fiber: 11 g
Monounsaturated fat: 2 g
Protein: 15 g
Saturated fat: 4 g
Serving size: 1 wrap
Sodium: 633 mg
Total fat: 9 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1/2
Grains and grain products: 3
Nuts, seeds and dry beans: 1
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Nonstarchy vegetables: 1
Starches: 3

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 3
Protein and dairy: 1
Vegetables: 1

Last Updated Oct 5, 2017


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