Recipe: Southwestern wraps

Dietitian's tip: To make it a meal, serve these Southwestern wraps with Spanish rice and fat-free chocolate ice cream topped with fresh strawberries.

High fiber = at least 5 g of fiber per serving

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

SERVES 4

Ingredients

1 cup diced tomatoes
1 1/2 tablespoons chopped fresh cilantro
4 fat-free flour tortillas, 10 inches in diameter
1 cup low-fat black bean dip
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 black bean dip into a microwave-safe bowl. Warm on high in the microwave for 1 minute. Stir to make sure the dip is heated through.

To serve, spread 1/4 cup of the black bean dip 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
Calories	357	Cholesterol	21 mg
Protein	16 g	Sodium	889 mg
Carbohydrate	58 g	Fiber	6 g
Total fat	7 g	Potassium	175 mg
Saturated fat	4 g	Calcium	176 mg
Monounsaturated fat	2 g