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

Serves 4

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

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.

Nutritional Analysis (per serving)

Serving size: 1 wrap
  • Total carbohydrate: 23 g
  • Dietary fiber: 5 g
  • Sodium: 458 mg
  • Saturated fat: 4 g
  • Monounsaturated fat: 2 g
  • Total fat: 10 g
  • Cholesterol: 21 mg
  • Protein: 8 g
  • Calories: 214
  • Fats and oils: 1
  • Grains and grain products: 1
  • Nuts seeds and dry beans: 1/2
  • Vegetables: 1
  • Carbohydrates: 1
  • Fats: 1
  • Protein and dairy: 1/2
  • Vegetables: 1
  • Fats: 1
  • Meat and meat substitutes: 1
  • Nonstarchy vegetables: 1
  • Starches: 1
Last Updated: 2011-04-01
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