Black bean wraps

Preparation time: 15 minutes
Cooking time 1–2 minutes

 

1 can (15 ounces) black beans, rinsed and drained
1/4 cup salsa
4 eight-inch whole wheat tortillas
1 cup cooked brown rice (for convenience, try Uncle Ben’s Ready Rice)
1 can (8 1/2 ounces) no-salt-added corn, drained
3/4 cup finely shredded, reduced-fat Cheddar cheese

Place half of black beans and all of salsa in a blender or food processor and process until smooth. Warm tortillas if desired (they fold easier if slightly warm). Lay tortillas flat and spread each with the black bean spread. Top with rice, remaining black beans, corn, and cheese. Carefully fold in top and bottom of tortilla then roll up to make a wrap. (Wraps can be made ahead and stored in an airtight container.) Microwave for 1–1 1/2 minutes on high setting, or until heated through, before serving.

For variation, add thawed, frozen, fully cooked diced chicken breast (such as Tyson) or strips of leftover, lean pork.

Yield: 4 wraps
Serving Size: 1/2 wrap

Nutrition Facts

Per Serving:
  Calories: 199
  Carbohydrate: 35 g
  Protein: 8 g
  Fat: 3 g
  Saturated fat: 2 g
  Sodium: 334 mg
  Fiber: 6 g
  Exchanges per serving: 2 starch, 1/2 reduced-fat milk
  Carbohydrate choices: 2 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

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