Black Bean, Mango, Corn and Brown Rice Wraps

By dette

A little bit of advance planning can make quick work of interesting lunches like this one. Instead of cooking the rice from scratch, make some extra rice the next time you prepare it for a side dish. Cool and pack into a quart-size resealable plastic freezer bag and place in the freezer.

Ingredients

• 1/2 c. quic-cooking brown rice (cooks in 10 minutes) such as Uncle Ben's
• 1 t. olive oil
• 1/2 c. chopped red onion
• 1 clove garlic, minced
• 1 can (15 oz) reduced-sodium black beans, rinsed and drained
• 1 c. frozen corn kernels
• 1 t. ground cumin
• 1/2 t. chili powder
• 1/2 c. mild chunky salsa
• 1 c. chopped mango
• 2 tbsp chopped fresh cilantro
• 4 low-sodium multgrain wraps (10" diameter)
• 4 tbsp fat-free sour cream

Details

Servings 4
Preparation time 15mins
Cooking time 30mins

Preparation

Step 1

Cook the rice according to package directions, omitting any fat.

Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic and cook until starting to soften, 2-3 minutes. Stir in the beans, corn, cumin and chili powder; cook until hot, 2-3 minutes. Stir in the salsa and cook for 30 seconds. Add the rice and cook until well combined, 1 minute. Remove from the ehat and sitr in the mango and cilantro.

Arrange the wraps on a work surface and spread 1 c. of the rice mixture across the center of each, leaving a 1 1/2" border on each end. Fold the right and left sides of the wrap so that they just cover the very edges of the filling and then fold the bottom over and roll up jelly-roll style. Cut each in half on an angle. Top each with 1 tbsp of the sour cream

276 cal; 13 g prot; 0 g carb; 5 g tot fat; 0.5 g sat fat; 1 mg chol; 14 g diet fib; 580 mg sodium