Recipe: Black Bean, Corn and Guacamole Wrap

Serves 6.

Once you've made the Pico de Gallo, the rest of this dish comes together in a snap. From Meredith Deeds.

• 6 (8-in.) fat-free flour tortillas

• 1 1/2 c. guacamole (see recipe)

• 3 c. shredded lettuce

• 3 c. Black Bean and Corn Salad (see recipe)

• 1/2 c. pico de gallo (see recipe)

On each tortilla, spread 1/4 cup of guacamole. Top with 1/2 cup of lettuce, 1/2 cup of Black Bean and Corn Salad and 2 tablespoons of pico de gallo. Wrap and serve.

Nutrition information per serving:

Calories280Fat8 gSodium450 mg

Carbohydrates48 gSaturated fat1 gCalcium107 mg

Protein11 gCholesterol0 mgDietary fiber12 g

Makes approximately 3 cups

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:

Calories105Fat1 gSodium43 mg

Carbohydrates21 gSaturated fat0 gCalcium19 mg

Protein6 gCholesterol0 mgDietary fiber6 g

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

• 1/2 c. finely chopped red onion

• 1/3 c. finely chopped fresh cilantro

• 1 small clove garlic, minced

• 1 to 3 tbsp. minced jalapeño or serrano chiles, or to taste

• 1/4 tsp. salt

Directions

Combine all ingredients in medium bowl, using as many or as few minced chiles as your palate demands; toss to blend well. Season to taste with salt. Let stand at room temperature for at least 30 minutes to allow the flavors to develop.

Calories5Fat0 gSodium26 mg

Carbohydrates1 gSaturated fat0 gCalcium3 mg

Protein0 gCholesterol0 mgDietary fiber0 g

Diabetic exchanges per serving: Free food.

Makes about 1 ½ cups.

• 1/3 c. pico de gallo

• 1 tbsp. freshly squeezed lime juice

• Pinch of salt

Directions

Mash avocadoes with a fork in a medium bowl. Add the pico de gallo, lime juice and salt and stir to combine.

Calories39Fat3.5 gSodium16 mg

Carbohydrates2 gSaturated fat0 gCalcium3 mg

Protein0 gCholesterol0 mgDietary fiber2 g