February 19, 2008

Red Bean Wraps

Dear Cancer Project supporter,

Instead of buying “fast food,” prepare these healthy wraps when you need a quick meal; these wraps are they are delicious hot or cold and loaded with fiber. The Anaheim chile adds spiciness, and you can use more or less according to your taste.

Directions

Makes 4 wraps

1 15-ounce can red beans or pinto beans, drained, or 1? cups cooked red or pinto beans
1/2 cup chopped fresh cilantro
1 garlic clove
1 Anaheim chile, seeded and finely chopped
1/2 teaspoon salt
4 whole-wheat tortillas
1/2 cup commercial salsa
1/2 cup finely chopped sweet onion
1 large tomato, chopped
1 to 2 cups pre-washed salad mix

Process beans, cilantro, garlic, chile, and salt in a food processor until smooth.

For warm wraps, heat the bean mixture in a microwave. Omit this step for cold wraps.

Warm a tortilla in a dry skillet until soft. Spread 1/4 of the bean mixture in a line down the middle of the tortilla, then sprinkle with 2 tablespoons salsa. Top with 2 tablespoons onion, 1/4 of the tomato, and 1/4 to 1/2 cup salad mix. Roll the tortilla around the filling. Repeat with remaining tortillas.

Nutrition Information

Per wrap:
209 calories
1.8 g fat
0.3 g saturated fat
7.5% calories from fat
0 mg cholesterol

10.9 g protein
40.6 g carbohydrate
4.6 g sugar
9.4 g fiber

791 mg sodium
64 mg calcium
3.3 mg iron
36.3 mg vitamin C
899 mcg beta-carotene
1.1 mg vitamin E

This recipe is a preview from the upcoming NEW EDITION of
The Survivor's Handbook: Eating Right for Cancer Survival.

View The Cancer Project Recipe of the Week Archive.

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