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Recipes

Veggie Bean Wrap Around 

An easy way to get your hands around your daily fruit and vegetable servings.

This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Main Dishes

Think Variety; Think Color: Red Yellow/Orange White Green Blue

Preparation time: 25 minutes

Serves: 4-1 wrap portions

Cups of Fruits and Vegetables per Serving: 1

Ingredients:

2    green or red bell peppers, seeded and chopped
1    onion, peeled and sliced
1    15-oz. can 50% less salt/sodium black beans, drained and rinsed
2    mangos, chopped
      juice of 1 lime
½ cup chopped fresh cilantro
1    avocado, peeled and diced
4    7-8” fat-free flour tortillas

Instructions:  In a nonstick pan, saute bell peppers and onion for 5 minutes over MEDIUM heat. Add beans, stir well. Reduce heat to low and simmer about 5 minutes.  In a small bowl, combine mangos, lime juice, cilantro, and avocado.  Reserve 1/2 mixture for topping.  Fill warmed tortillas with 1/4 bean mixture and 1/4 mango mixture.  Fold ends of the tortillas over. Roll up to make wraps. Top veggie bean wraps with remaining mango mixture.

Each serving provides: An excellent source of vitamins A and C, folate, potassium, and fiber, and a good source of calcium and magnesium.

 

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Nutritional Information per Serving
Calories: 351 Carbohydrates: 63g
Total Fat: 9.6g Cholesterol: 0mg
Saturated Fat: 1.8g Dietary Fiber: 12g
% of Calories from Fat: 23% Sodium: 537mg
Protein: 10g  

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