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Continued: Recipe: Black Bean, Corn and Guacamole Wrap

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  • Last update: July 3, 2013 - 12:59 PM

From Meredith Deeds.

• 1 c. Pico de Gallo (see recipe)

• 1 (15-oz.) can low-sodium black beans, drained and rinsed

• 1 1/2 c. frozen corn kernels, thawed


Mix all the ingredients together in a medium bowl.

Nutrition information per serving of ½ cup:

Calories 105 Fat 1 g Sodium 43 mg

Carbohydrates 21 g Saturated fat 0 g Calcium 19 mg

Protein 6 g Cholesterol 0 mg Dietary fiber 6 g

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch.

Pico de Gallo √

Makes 3 cups.

While you can certainly make this salsa in a food processor if you’re in a hurry, the result tends to be a uniformily pinkish mixture that’s not nearly as appealing as the fresh salad-like appearance you get if you use a knife to chop up the ingredients. From Meredith Deeds.

• 1 to 1 1/2 lb. ripe tomatoes, seeded and chopped

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