Black bean wrap Mayo Clinic

Black bean wrap Mayo Clinic

Black bean wrap - Mayo Clinic

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Black bean wrap

Print Products and services By Mayo Clinic Staff

Dietitian s tip

Canned black beans can be high in sodium. If you're watching your sodium intake, be sure to rinse the beans well under cold running water - or make your own from scratch.

Number of servings

Serves 6 High FiberHealthy carb

Ingredients

1 1/2 cups canned low-sodium 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 (seeds removed)* 4 green onions, diced (including green stems) 1 tomato, diced 1 tablespoon chopped garlic 6 fat-free whole-grain tortilla wraps, 10 inches in diameter 3/4 cup shredded cheddar cheese 3/4 cup salsa *Use gloves when handling chilies and don't touch your face or eyes.

Directions

In a microwave-safe bowl, add the black beans, corn, cilantro, chili peppers, onions, tomato 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 fold 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

Total carbohydrate 50 gDietary fiber 11 gSodium 633 mgSaturated fat 4 gTotal fat 9 gTrans fat 0 gCholesterol 13 mgProtein 15 gMonounsaturated fat 2 gCalories 341Added sugars 0 gTotal sugars 3 g

DASH Eating Plan Servings

Grains and grain products 3 Dairy foods (low-fat or fat-free) 1/2 Nuts, seeds and dry beans 1 Vegetables 1 DASH diet: Recommended servings Sample DASH menus

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 1 Vegetables 1 Carbohydrates 3

Diabetes Meal Plan Choices

Meat and meat substitutes 1 Nonstarchy vegetables 1 Starches 3 ShareTweet Oct. 05, 2017

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