South-of-the-Border Wraps
1 (8 ounce) can kidney beans
1 (8 ounce) can whole kernel corn
1 small bell pepper
1/2 cup chunky-style salsa
1 tablespoon chopped fresh cilantro or parsley
4 flour tortillas (8 to 10 inches in
diameter)
1/2 cup shredded Cheddar cheese (2 ounces)
Drain the kidney beans in a strainer, rinse with cool water and place in a
bowl. Drain the corn in a strainer.
Cut the bell pepper lengthwise in half, and cut out seeds and membrane.
Chop enough of the bell pepper to measure 1/4 cup. Wrap and refrigerate
any remaining bell pepper.
Mix the beans, corn, bell pepper, salsa and cilantro.
Place the tortillas on a clean counter or on waxed paper. Spread about 1/2
cup of the bean mixture over each tortilla to within 1 inch of the edge.
Sprinkle 2 tablespoons cheese over each tortilla.
Fold opposite sides of each tortilla up toward the center about 1 inch
over the filling-the sides will not meet in the center. Roll up tortilla,
beginning at one of the open ends. Place wraps, seam sides down, in the
microwavable dish.
Microwave uncovered on High 1 minute. Rotate dish 1/4 turn. Microwave 1
minute to 1 minute 30 seconds longer.
Cook:
“0:03″
Per serving: 315 Calories (kcal); 9g Total Fat; (24% calories from fat); 13g Protein; 49g Carbohydrate; 15mg Cholesterol; 781mg Sodium
Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: 9-inch square microwavable dish or dinner
plate
Tip
If you have leftover rice from another dinner, stir 1/2 cup of it
into the filling for these wraps.
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