Black Bean Wraps -eatwell
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Dairy | *eatwell, 2eat-lf, Beans, Lowfat, Sandwiches | 6 | Servings | |
INGREDIENTS
| 1 | T | Olive oil |
| 2 | Green bell peppers, cut into | |
| 1/2-inch dice 2-cups | ||
| 3 | Garlic cloves, minced | |
| 2 | t | Dried oregano |
| 2 | t | Ground cumin |
| 20 | oz | Chopped tomatoes with green |
| chiles | ||
| 31 | oz | Cooked black beans, rinsed |
| 3 | T | Red wine vinegar |
| Salt and black pepper | ||
| 12 | Fat-free flour tortillas | |
| 8-inch | ||
| Diced tomatoes | ||
| Lowfat sour cream | ||
| Fresh cilantro | ||
| Tabasco sauce | ||
| Slivered red onion |
INSTRUCTIONS
In a large saucepan, heat oil over medium heat. Add bell peppers, garlic, oregano and cumin; cook, stirring, until softened, 4 to 5 minutes. Add tomatoes, beans and vinegar; cook, stirring occasionally until thickened, about 25 minutes. With the back of a large spoon, coarsely mash some of the beans. Season with slat and pepper. Heat tortillas, spoon in filling, wrap and serve. NOTES: MAKES 4 CUPS, FOR 6 SERVINGS: 400 cals. 18g protein, 3 g fat (0.5 sat fat), 71 g carb, 600mg sodium, 0chol, 7g fiber [7%cff]. SOURCES 1) "Swift and Simple: Between the Feasts," By MARGE PERRY in Eating Well Mag (Nov/Dec 98). 2) Mc by Kitpath@earthlink.net 10/98 Recipe by: Eating Well Magazine, Nov/Dec 98* Posted to EAT-LF Digest by kitpath@earthlink.net on Oct 24, 1998, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 499
Calories From Fat: 96
Total Fat: 10.9g
Cholesterol: 0mg
Sodium: 1322.2mg
Potassium: 993mg
Carbohydrates: 81.9g
Fiber: 16.3g
Sugar: 5.8g
Protein: 20.7g