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Black bean wrap

Nutrition Facts

Serving Size 1 wrap
Calories 341

Amount Per Serving
Monounsaturated fat 2 g
Saturated fat 4 g
Total fat 9 g
Sodium 633 mg
Cholesterol 13 mg
Dietary fiber 11 g
Protein 15 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

You control the heat with this wrap. If you want heat, use jalapeno or serrano peppers. For a milder flavor, choose Hatch chile.

Ingredients

(Serves 6)
  • 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.

Last Updated: October 5th, 2017