Black Bean Queso Wraps

The following recipe appeared in the Sunday paper and is a good one to share. It comes from Diabetic Living Magazine.

Black Bean-Queso Wraps

Makes: 4 servings

  • Serving Size: 1 wrap each

  • Carb Grams Per Serving: 28


  • 1/2 cup chopped red sweet pepper

  • 1/4 cup chopped poblano chile pepper

  • 2 teaspoons canola oil

  • 1/3 cup thinly sliced green onions

  • 1/3 cup canned reduced-sodium black beans, rinsed and drained

  • 1/3 cup frozen whole kernel corn, thawed

  • 2 tablespoons snipped fresh cilantro

  • 2 tablespoons salsa verde

  • 4 8 - inches whole wheat low-carb flour tortillas

  • 1 cup shredded queso Oaxaca or Monterey Jack cheese (4 ounces)

  • Nonstick cooking spray


  1. In a medium skillet cook sweet pepper and poblano pepper in hot oil over medium heat for 3 to 5 minutes or until crisp-tender, stirring occasionally. Stir in green onions. Remove from heat. Stir in beans, corn, cilantro, and salsa verde.

  2. Place tortillas between paper towels. Microwave on 100 percent power (high) 20 to 40 seconds or until warm. Spoon bean mixture onto tortillas just below centers. Top with cheese. Fold bottom edge of each tortilla up and over filling. Fold in opposite sides; roll up from the bottom. Lightly coat outsides of wraps with cooking spray.

  3. Preheat a panini press. Place wraps (half at a time, if necessary) in press. Cover and cook for 2 to 3 minutes or until tortillas are toasted and filling is heated through. (Or preheat a skillet or grill pan over medium heat. Place wraps, half at a time if necessary, in pan. Weight down with a heavy skillet and cook for 2 to 3 minutes or until wrap is toasted. Turn wraps, weight down again, and cook for 2 to 3 minutes more or until wrap is toasted and fillings are heated through.)

Nutrition Facts Per Serving:

Servings Per Recipe: 4

PER SERVING: 233 cal., 12 g total fat 24 mg chol., 388 mg sodium, 28 g carb. (14 g fiber, 3 g sugars), 17 g pro.

Diabetic Exchanges

Mark as Free Exchange (d.e): 0; Lean Meat (d.e): 1.5; Fat (d.e): 1.5; Vegetables (d.e): 0.5; Starch (d.e): 1.5

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