By Mayo Clinic Workers

Dietitian’s tip:

To invent a meal, support these wraps with Spanish rice and slices of mango.

To invent this plant based completely completely, poke away out cheese and bitter cream or use plant based completely completely ideas.

Assortment of servings

Serves 4

  1. Wholesome carb
  2. Excessive Fiber

Ingredients

  1. 1 cup diced contemporary tomatoes
  2. 1 1/2 tablespoons chopped contemporary cilantro
  3. 4 paunchy-free total-wheat tortillas, 8 inches in diameter
  4. 1 cup low-sodium dusky beans, drained
  5. 1 cup chopped lettuce
  6. 1/2 cup finely shredded cheddar cheese
  7. 1/4 cup diminished-paunchy bitter cream
  8. 1/4 cup salsa

Instructions

In a runt bowl, scurry together the tomatoes and cilantro. Procedure apart.

Wrap 2 tortillas in paper towels and warm in the microwave for 20 seconds on high. Repeat with the remaining tortillas.

Scoop the drained dusky beans into a microwave-in discovering bowl. Heat on high in the microwave for 1 minute. Hasten to invent sure the beans are heated by device of. Mash the beans with a fork.

To support, spread 1/4 cup of the dusky beans on 1 tortilla. Top with 1/4 cup lettuce, 1/4 cup of the tomato-cilantro combination and a pair of tablespoons cheese. Fold the perimeters and the underside of the tortilla up over the filling, after which roll to shut. Garnish with 1 tablespoon bitter cream and 1 tablespoons salsa. Repeat with the remaining tortillas and support straight away.

Dietary prognosis per serving

Serving dimension: 1 wrap

  • Energy 211
  • Total paunchy 7 g
  • Saturated paunchy 4 g
  • Trans paunchy 0 g
  • Monounsaturated paunchy 2 g
  • Cholesterol 20 mg
  • Sodium 422 mg
  • Total carbohydrate 26 g
  • Dietary fiber 13 g
  • Total sugars 2 g
  • Added sugars 0 g
  • Protein 11 g

Mayo Clinic Wholesome Weight Pyramid Servings

  • Greens 1
  • Carbohydrates 1
  • Protein and dairy 1/2
  • Fats 1

Diabetes Meal Blueprint Picks

  • Starches 1
  • Nonstarchy greens 1
  • Meat and meat substitutes 1
  • Fats 1

July 29, 2022