Vegetable wrap
Dietitian's tip: Salsa is very low in calories but can be high in sodium. If you're watching your sodium intake, use low-sodium salsa or garnish instead with pico de gallo — a relish made with chopped tomatoes, jalapenos, red onions, cilantro and green onions.
SERVES 6
Ingredients
1 can (15.5 ounces) 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 flour 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, tomatoes 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 the bottom of the tortilla up over the filling, then roll to close. Repeat with the remaining tortillas and serve immediately.
Nutritional Analysis(per serving)Serving size: 1 wrap
Calories 404 Cholesterol 10 mg
Protein 17 g Sodium 930 mg
Carbohydrate 66 g Fiber 8 g
Total fat 9 g Potassium 217 mg
Saturated fat 3 g Calcium 276 mg
Monounsaturated fat 3 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 4
Protein and dairy 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 4
Nonstarchy vegetables 1
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
Nuts, seeds and dry beans 1
http://www.mayoclinic.com/health/hea...ecipes/NU00577
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