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.