Smoky bean and mushroom cornucopias

Ingredients

• 1 tablespoon canola oil
• 2 cloves fresh garlic, minced
• 1/2 cup diced yellow onion
• 1/2 cup chopped cremini mushrooms
• 1/4 cup diced bell pepper
• 1 cup spinach, chopped
• 8 ounces cooked black beans, rinsed and drained
• 2 teaspoons chili powder
• 4 ounces fat-free sour cream
• 1 teaspoon liquid smoke
• 1/4 cup hot water (150-175 F)
• 6 whole-wheat tortillas (6 inches in diameter, cut in half)
• 2 teaspoons lime zest (optional garnish)

Directions

Preheat oven to 375 degrees F.

For the stuffing:

In a large saute pan over medium heat, add oil and garlic. Cook the garlic for about 1 minute. Next, add onion and cook until it begins to brown. Add mushrooms and cook for 2 minutes longer. Add peppers and cook for 1 minute. Then add in spinach, beans and chili powder. Stir and remove from heat.

Let cool for 5 minutes and then fold in sour cream and liquid smoke.

To assemble cornucopias:

Lay out tortilla halves on a cutting board and brush the cut edges lightly with hot water. Using your finger, pinch together the 2 corners of each tortilla half and seal the edge to create the cornucopia shell. Place tortilla shells on baking sheet lined with parchment paper.

Fill tortillas with stuffing and bake for 20-25 minutes or until internal temperature reaches 165 F. Serve immediately with your favorite salsa.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 212
Total carbohydrate: 31 g
Cholesterol: 0 mg
Dietary fiber: 7 g
Monounsaturated fat: 3 g
Protein: 8 g
Saturated fat: 2 g
Serving size: 2 pieces
Sodium: 373 mg
Total fat: 7 g

DASH Eating Plan Servings

Grains and grain products: 1
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 1
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Protein and dairy: 1/2
Vegetables: 1