Recipe: Black bean wrap

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Recipe: Black bean wrap

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.

Serves: 6

Ingredients

  • 1/2 cups canned 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
  • 4 green onions, diced
  • 1 tomato, diced
  • 1 tablespoon chopped garlic
  • 6 fat-free whole-grain tortillas, 10 inches in diameter
  • 3/4 cup shredded cheddar cheese
  • 3/4 cup salsa

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.

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