Contributed By: Michele
My cookbook
Quick! Easy! Yummy!
|
|
Total Preparation Time: Less than 15 minutes
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Origin: American
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: Good Source of Calcium
Meal Type: Snack
Ingredients
1/2 cup Canned black beans (drained)
2 tablespoons Chunky salsa
1 tablespoon Chopped green onions
1 tablespoon Cilantro
1 Large tomato (chopped)
1 cup Shredded Monterey Jack cheese
4 8-inch flour tortillas
Butter as needed
Sour cream (optional)
Guacamole (optional)
1/2 cup Cooked ground beef, turkey, or chicken (optional)
Preparation
Mash beans slightly and combine with salsa, green onions, and cilantro. Divide mixture on four tortillas. Top with chopped tomatoes and cheese. Roll up tortillas. Melt butter in a large skillet then grill the wrap seam side down over medium heat for 5 minutes, rotating until brown on all sides.
Cook's Notes
For a different taste, you could add a small amount of cooked ground beef, turkey, or chicken too.
I always top the wraps with sour cream and guacamole and serve with mexican style rice.
The Nutrient Info does not include sour cream or guacamole. It does include ground beef.
Nutrition Information
Calories: 365
;
Total Fat: 19g
;
Saturated Fat: 9.1g
;
Polyunsaturated Fat: 1g
;
Carbohydrates: 25.5g
;
Protein: 22.5g
;
Vitamin A: 619 IU
;
Vitamin C: 7 mg
;
Calcium: 292 mg
;
Sodium: 644 mg
;
Iron: 3.3 mg
;
Fiber: 3.4g