Inspired by flavors of the Southwest, this heart-healthy dish is rich in dietary fiber and is also cholesterol free. Enjoy with additional salsa on the side.
- 1/4 cup green onions, rinsed and sliced into ¼-inch wide circles, including green tops
- 1/4 cup celery, rinsed and finely diced
- 1¼ cup frozen yellow corn
- ½ ripe avocado, peeled and diced
- 2 tablespoons fresh cilantro, chopped (or substitute 2 teaspoons dried coriander)
- 1 15-ounce can black beans, drained and rinsed
- ¼ cup reduced-fat shredded cheddar cheese
- ¼ cup salsa or taco sauce (look for lowest sodium version)
- 12 9-inch, whole-wheat tortillas
Preheat oven to 350 degrees Fahrenheit. Combine green onions, celery and corn in a small saucepan. Add just enough water to cover. Cover, bring to a boil, and reduce heat to medium. Simmer for five minutes until vegetables soften. Drain vegetables and set aside to cool. Combine avocado, cilantro and beans in a large mixing bowl. Add cheese and salsa, and mix. When corn mixture has cooled slightly, add to avocado mixture. In a large nonstick pan over medium heat, warm each tortilla about 15 seconds on each side. Place each tortilla on a flat surface. Spoon 1/3 cup of the mixture into the center of the tortilla. Fold the top and bottom of the tortilla over the filling. Fold in the sides to make a closed packet. Repeat with the remaining tortillas. When all tortillas are wrapped, continue heating in the oven for five minutes, until all are warm and cheese is melted.
Serving size: 1/12 of recipe. 189 calories, 3 grams total fat, 0 milligrams cholesterol, 0 grams saturated fat, 257 milligrams sodium.
Recipe courtesy of the National Heart, Lung and Blood Institute.
Find more healthy recipes.
For More Information
To learn more about Sharp's nutrition services or to find a Sharp-affiliated physician, search forSan Diego doctorsor call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm.