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.
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