• Serves
    4
  • 211
    Calories

Dietician's Tip: To make a meal, serve these wraps with Spanish rice and slices of mango.

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-sodium black beans, drained
  • 1 cup chopped lettuce
  • 1/2 cup finely shredded cheddar cheese
  • 1/4 cup reduced-fat sour cream
  • 1/4 cup salsa

Directions

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

Wrap 2 tortillas in paper towels and warm in the microwave for 20 seconds on high. Repeat with the remaining tortillas.

Scoop the drained 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. Mash the beans with a fork.

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, and then roll to close. Garnish with 1 tablespoon sour cream and 1 tablespoons salsa. Repeat with the remaining tortillas and serve immediately.

Nutritional analysis per serving

Serving size: 1 wrap

  • Calories 211
  • Cholesterol 20 mg
  • Monounsaturated fat 2 g
  • Saturated fat 4 g
  • Sodium 422 mg
  • Total carbohydrate 26 g
  • Dietary fiber 13 g
  • Protein 11 g
  • Serving size 1 wrap
  • Total fat 7 g
  • 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: 04-04-2017
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