Contributed By: anncrampton
eatbetteramerica
Black beans, mushrooms, spinach leaves and reduced-fat Cheddar cheese are tasty and nutrient-rich partners in this quick-to-make wrap sandwich. From eatbetteramerica.
Fiber Up with Beans
Black beans are loaded with fiber--the soluble kind that helps to lower blood cholesterol. Start slowly so you have time to get used to more fiber!
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Total Preparation Time: Less than 15 minutes
Ingredients: Bean & Legume
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Meal Type: Lunch
Snack
Ingredients
4 Fat-free flour tortillas (6 to 8 inch)
2 cups Sliced fresh mushrooms (5 oz)
1 Medium onion, cut lengthwise in half, then cut crosswise into thin slices
1 can (15 oz) Progresso® black beans, drained, rinsed
4 cups Fresh spinach leaves
1/2 cup Shredded reduced-fat Cheddar cheese (2 oz)
Preparation
1. Heat tortillas as directed on package.
2. Meanwhile, spray 10-inch skillet with cooking spray; heat over medium heat. Cook mushrooms and onion in skillet about 4 minutes, stirring frequently, until onion is crisp-tender. Stir in beans; heat through. Stir in spinach; remove from heat.
3. Divide bean mixture among tortillas. Sprinkle with cheese. Fold one end of each tortilla up about 1 inch over filling; fold right and left sides over folded end, overlapping. Fold remaining end down.
Nutritional Information
1 Serving:
Carbohydrate Choices: 3
MyPyramid Servings: 1/2 c Dairy, 1 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 1 3/4 c Vegetables
*% Daily Values are based on a 2,000 calorie diet
Cook's Notes
Nutrition Information
Calories: 270
;
Total Fat: 3.5g
;
Saturated Fat: 1g
;
Carbohydrates: 43g
;
Protein: 16g
;
Vitamin A: 60%
;
Vitamin C: 10%
;
Calcium: 25%
;
Sodium: 280mg
;
Iron: 25%
;
Fiber: 8g