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Recipe: Southwestern wraps

Recipe: Southwestern wraps

Southwestern wraps — one of many healthy recipes from Mayo Clinic.

To make it a meal, serve these Southwestern wraps with Spanish rice and slices of mango.


Directions

In a small bowl, stir together the tomatoes and cilantro. Set aside.

Place 2 tortillas between a paper napkin or paper towel and warm in the microwave for 20 seconds on high. Repeat with the remaining tortillas.

Scoop the refried black beans into a microwave-safe bowl. Warm on high in the microwave for 1 minute. Stir to make sure the beans are heated through.

To serve, spread 1/4 cup of the black beans on 1 tortilla. Top with 1/4 cup lettuce, 1/4 cup of the tomato-cilantro mixture and 2 tablespoons cheese. Fold the sides and the bottom of the tortilla up over the filling, then roll to close. Garnish with 1 tablespoon sour cream and 2 tablespoons salsa. Repeat with the remaining tortillas and serve immediately.


Ingredients
  • 1 cup diced fresh tomatoes
  • 1 1/2 tablespoons chopped fresh cilantro
  • 4 fat-free whole-wheat tortillas, 8 inches in diameter
  • 1 cup low-fat refried black beans
  • 1 cup chopped lettuce
  • 1/2 cup finely shredded cheddar cheese
  • 1/4 cup reduced-fat sour cream
  • 1/2 cup salsa

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains
Meat 
Nuts_Seeds_Drybeans1/2 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy1/2 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories214 
Carbohydrate23 g 
Cholesterol21 mg 
Fiber5 g 
Monounsaturatedfat2 g 
Potassium 
Protein8 g 
Saturatedfat4 g 
Servingsize1 wrap 
Sodium458 mg 
TotalFat10 g 

2011-04-01

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