Southwestern wraps
Dietitian's tip: To make it a meal, serve these Southwestern wraps with Spanish rice and fat-free chocolate ice cream topped with fresh strawberries.
SERVES 4
Ingredients
1 cup diced tomatoes
1 1/2 tablespoons chopped fresh cilantro
4 fat-free flour tortillas, 10 inches in diameter
1 cup low-fat black bean dip
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 black bean dip into a microwave-safe bowl. Warm on high in the microwave for 1 minute. Stir to make sure the dip is heated through.
To serve, spread 1/4 cup of the black bean dip 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
Calories 357 Cholesterol 21 mg
Protein 16 g Sodium 889 mg
Carbohydrate 58 g Fiber 6 g
Total fat 7 g Potassium 175 mg
Saturated fat 4 g Calcium 176 mg
Monounsaturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 3
Protein and dairy 1/2
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 3
Nonstarchy vegetables 2
Meat and meat substitutes 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 1
Dairy foods (low-fat or fat-free) 1/2
Nuts, seeds and dry beans 1/2
http://www.mayoclinic.com/health/hea...ecipes/NU00554