Southwestern wraps - Mayo Clinic

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Southwestern wraps

Print Products and services By Mayo Clinic Staff

Dietitian s tip

To make a meal, serve these wraps with Spanish rice and slices of mango. To make this plant based, leave out cheese and sour cream or use plant based options.

Number of servings

Serves 4 Healthy carbHigh Fiber

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 211Total fat 7 gSaturated fat 4 gTrans fat 0 gMonounsaturated fat 2 gCholesterol 20 mgSodium 422 mgTotal carbohydrate 26 gDietary fiber 13 gTotal sugars 2 gAdded sugars 0 gProtein 11 g

Mayo Clinic Healthy Weight Pyramid Servings

Vegetables 1 Carbohydrates 1 Protein and dairy 1/2 Fats 1

Diabetes Meal Plan Choices

Starches 1 Nonstarchy vegetables 1 Meat and meat substitutes 1 Fats 1

DASH Eating Plan Servings

Grains and grain products 1 Vegetables 1 Nuts, seeds and dry beans 1/2 Fats and oils 1 DASH diet: Recommended servings Sample DASH menus ShareTweet July 29, 2022

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