Beef and Black Bean Wraps

Beef and Black Bean Wraps

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From: Diabetic Living Magazine

Whole-wheat tortillas and black beans make this sandwich recipe a filling, high-fiber meal with a snappy, south-of-the-border appeal.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 8 ounces lean ground beef
  • 1 cup chopped onion
  • 2 cloves garlic, minced
  • 1½ teaspoons ground cumin
  • 1 teaspoon chili powder
  • ½ teaspoon ground coriander
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 large tomato, chopped
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 6 (8 inch) whole-wheat flour tortillas (see Tip)
  • 1½ cups shredded lettuce
  • 1 to 1½ cups shredded cheddar or Monterey Jack cheese (4 to 6 ounces)
  • Salsa (optional)

Preparation

  • Prep

  • Ready In

  1. In a large skillet cook ground beef, onion and garlic for 5 minutes or until meat is brown. Drain off fat.
  2. Stir in cumin, chili powder and coriander. Cook and stir for 1 minute. Stir in black beans, tomato, salt and black pepper. Cook, covered, for 5 minutes more, stirring occasionally.
  3. To serve, spoon beef mixture down the center of each tortilla. Sprinkle with lettuce and cheese. Roll up. If desired, serve with salsa.
  • Tip: To warm tortillas, preheat oven to 350°F. Wrap tortillas tightly in foil. Bake about 10 minutes or until heated through.

Nutrition information

  • Serving size: 1 wrap
  • Per serving: 267 calories; 10 g fat(5 g sat); 14 g fiber; 27 g carbohydrates; 19 g protein; 44 mg cholesterol; 2 g sugars; 908 IU vitamin A; 11 mg vitamin C; 204 mg calcium; 2 mg iron; 593 mg sodium; 339 mg potassium
  • Nutrition Bonus: Calcium (20% daily value)
  • Carbohydrate Servings: 2
  • Exchanges: 2½ medium-fat protein, 1½ starch

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