• CRAIG BRYAN

Healthy Recipe, Veggie Wrap




This tasty wrap is chock-full of yummy beans and vegetables and a great source of fiber.

From the National Institute of Health’s “Delicious Heart Healthy Latino Recipes.”

I like this with Chicken as well. I love more PROTEIN.


Ingredients

1 medium red bell pepper, seeded and sliced

1 medium yellow pepper, seeded and sliced

1 onion, sliced 1 teaspoon canola oil

1 15-ounce can low-sodium black beans, drained and rinsed

1/2 avocado, peeled and diced

juice from 1 lime

1/2 cup chopped fresh cilantro

1 teaspoon chili powder (optional)

1 cup fat-free sour cream

4 8-inch whole-wheat tortillas

8 tablespoons pico de gallo (See separate recipe card for details.)


Instructions

  1. In a nonstick pan, sauté the peppers and onion in the canola oil for 5 minutes over medium heat. Add beans, stir well. Reduce heat to low and simmer about 5 minutes, then set aside.

  2. In a small bowl, combine the avocado, lime juice, cilantro, and chili powder. Reserve half of the mixture for topping.

  3. Add sour cream to beans and mix well.

  4. Warm tortillas in the microwave or in a pan on the stovetop.

  5. Fill a warmed tortilla with 1/4 bean mixture and 1/4 avocado mixture. Drizzle 2 tablespoons of salsa over the bean and avocado mixture.

  6. Fold ends of the tortilla over. Roll up to make wraps. Top the veggie wraps with remaining avocado mixture. Follow this process for three other wraps.


Yield 4 servings, Serving Size 1 wrap


Nutrition

Calories 367, Total Fat 6g, Saturated Fat 1g, Cholesterol 5mg, Sodium 318mg, Total Fiber 14g, Protein 16g, Carbohydrates 66g, Potassium 976mg


This tasty wrap is chock-full of yummy beans and vegetables and a great source of fiber.

From the National Institute of Health’s “Delicious Heart Healthy Latino Recipes.”


Ingredients

1 medium red bell pepper, seeded and sliced

1 medium yellow pepper, seeded and sliced

1 onion, sliced 1 teaspoon canola oil

1 15-ounce can low-sodium black beans, drained and rinsed

1/2 avocado, peeled and diced

juice from 1 lime

1/2 cup chopped fresh cilantro

1 teaspoon chili powder (optional)

1 cup fat-free sour cream

4 8-inch whole-wheat tortillas

8 tablespoons pico de gallo (See separate recipe card for details.)


Instructions

  1. In a nonstick pan, sauté the peppers and onion in the canola oil for 5 minutes over medium heat. Add beans, stir well. Reduce heat to low and simmer about 5 minutes, then set aside.

  2. In a small bowl, combine the avocado, lime juice, cilantro, and chili powder. Reserve half of the mixture for topping.

  3. Add sour cream to beans and mix well.

  4. Warm tortillas in the microwave or in a pan on the stovetop.

  5. Fill a warmed tortilla with 1/4 bean mixture and 1/4 avocado mixture. Drizzle 2 tablespoons of salsa over the bean and avocado mixture.

  6. Fold ends of the tortilla over. Roll up to make wraps. Top the veggie wraps with remaining avocado mixture. Follow this process for three other wraps.


Yield 4 servings, Serving Size 1 wrap


Nutrition

Calories 367, Total Fat 6g, Saturated Fat 1g, Cholesterol 5mg, Sodium 318mg, Total Fiber 14g, Protein 16g, Carbohydrates 66g, Potassium 976mg


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