Recipe: 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.

High fiber = at least 5 g of fiber per serving

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