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Get Healthy: Black bean wrap

Oct. 14, 2012 @ 12:05 AM

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. This high-fiber, low-fat recipe is courtesy of the Mayo Clinic.

Serves 6


1/2 c. canned black beans, rinsed and drained

1 1/2 c. frozen corn kernels, thawed to room temperature

3 T. chopped fresh cilantro

2 T. chopped green chili peppers

4 green onions, diced

1 tomato, diced

1 T. chopped garlic

6 fat-free whole-grain tortillas, 10 inches in diameter

3/4 c. shredded cheddar cheese

3/4 c. 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 two 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 size: 1 wrap; calories, 368; sodium, 800g; total fat, 4g; total carbohydrate, 67g; saturated fat, 2g; dietary fiber, 7g; monounsaturated fat, 1g; protein,16g; cholesterol, 10mg.



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