Mayo Clinic Health Library

Recipe: Southwestern wraps

Updated: 04-01-2011

Dietitian's tip: To make it a meal, serve these Southwestern wraps with Spanish rice and slices of mango.

Ingredients

Serves: 4

  • 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-fat refried black beans
  • 1 cup chopped lettuce
  • 1/2 cup finely shredded cheddar cheese
  • 1/4 cup reduced-fat sour cream
  • 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
  • Calories: 214
  • Total carbohydrate: 23 g
  • Cholesterol: 21 mg
  • Dietary fiber: 5 g
  • Monounsaturated fat: 2 g
  • Protein: 8 g
  • Saturated fat: 4 g
  • Sodium: 458 mg
  • Total fat: 10 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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