By Mayo Clinic Staff

Dietitian's tip:

To make it a meal, serve these Southwestern wraps with Spanish rice and slices of mango.

Number of servings

Serves 4

Ingredients

  1. 1 cup diced fresh tomatoes
  2. 1 1/2 tablespoons chopped fresh cilantro
  3. 4 fat-free whole-wheat tortillas, 8 inches in diameter
  4. 1 cup low-fat refried black beans
  5. 1 cup chopped lettuce
  6. 1/2 cup finely shredded cheddar cheese
  7. 1/4 cup reduced-fat sour cream
  8. 1/2 cup salsa

Directions

In a small bowl, stir together the tomatoes and cilantro. Set aside.

Place 2 tortillas between a paper napkin or paper towel and warm in the microwave for 20 seconds on high. Repeat with the remaining tortillas.

Scoop the refried 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.

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, then roll to close. Garnish with 1 tablespoon sour cream and 2 tablespoons salsa. Repeat with the remaining tortillas and serve immediately.

Nutritional analysis per serving

Serving size :1 wrap

  • Total carbohydrate 23 g
  • Dietary fiber 5 g
  • Sodium 458 mg
  • Saturated fat 4 g
  • Total fat 10 g
  • Cholesterol 21 mg
  • Protein 8 g
  • Monounsaturated fat 2 g
  • Calories 214
Apr. 01, 2011