SOUTHWEST BLACK BEAN & CORN GRILLED WRAPS
The fresh flavors of the Southwest are wrapped up and grilled in this delicious sandwich.
Provided by Land O'Lakes
Categories Wrap Corn Black bean Bean Vegetable Vegetable Sandwich and Wrap Main Course
Yield 4 servings
Number Of Ingredients 12
Steps:
- Combine all corn salsa ingredients in bowl. Refrigerate 30 minutes to blend flavors.
- Heat gas grill on medium or charcoal grill until coals are ash white.
- Place 2 slices cheese, slightly overlapping, in center of each tortilla leaving 2-inch border on sides and bottom. Spread 1/4 cup black beans over cheese; top with heaping 1/3 cup corn salsa. Place 1 slice cheese over salsa.
- Fold 2 opposite edges of tortilla over edge of cheese. Starting at 1 open end, fold up tortilla to enclose fillings.
- Place onto grill, seam-side down. Grill, turning once, 4-8 minutes or until toasted and heated through.
Nutrition Facts : Calories 520 calories, Fat 20 grams, SaturatedFat grams, Transfat grams, Cholesterol 45 milligrams, Sodium 1680 milligrams, Carbohydrate 57 grams, Fiber 7 grams, Sugar grams, Protein 24 grams
CORN AND BLACK BEAN WRAPS
Wrap up your dinner quandary with a fiesta of 6 ingredients and a few minutes' assembly. Olé!
Provided by Betty Crocker Kitchens
Categories Entree
Time 20m
Yield 4
Number Of Ingredients 7
Steps:
- Heat oven to 350°F. Mix beans, corn, cheese, cilantro and 1/4 cup salsa in medium bowl.
- Spoon one-fourth of the bean mixture down center of each tortilla. Roll up each tortilla; wrap each in aluminum foil. Place on cookie sheet.
- Bake about 10 minutes or until thoroughly heated and cheese is melted. Serve with additional salsa.
Nutrition Facts : Calories 375, Carbohydrate 67 g, Cholesterol 15 mg, Fiber 10 g, Protein 19 g, SaturatedFat 4 g, ServingSize 1 Serving, Sodium 960 mg
EASY CORN AND BLACK BEAN WRAPS
Corn, black beans and green chiles combine for a tasty meatless dish.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 20m
Yield 10
Number Of Ingredients 9
Steps:
- Cook frozen corn as directed on bag; cool.
- In large bowl, mix corn, beans, chiles, green onions and lime juice. Serve immediately, or cover and refrigerate until ready to serve.
- To serve, spoon about 1/2 cup corn mixture on each tortilla; top with 1 tablespoon each of sour cream, salsa and cheese. Fold up bottom; fold sides in to enclose filling.
Nutrition Facts : Calories 310, Carbohydrate 47 g, Cholesterol 10 mg, Fat 1 1/2, Fiber 5 g, Protein 10 g, SaturatedFat 4 g, ServingSize 1 Wrap, Sodium 700 mg, Sugar 5 g, TransFat 1 g
CORN AND BLACK BEAN WRAPS
When I come home from work, the last thing I feel like doing is cooking. Sometimes it's so tempting to just pick something up from a fast food restaurant. These wraps, however, come together so quickly and effortlessly that I make them often. They taste better than fast food meals and they're much better for you too.
Provided by bernrome
Categories Black Beans
Time 30m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Heat oven to 350 degrees F.
- In a medium bowl, combine black beans, corn, cheese, cilantro and salsa; mix well.
- Spoon 1/4 of bean mixture down center of each tortilla.
- Fold in ends and then roll up each tortilla; wrap each in aluminum foil.
- Bake at 350 degrees F for 10 minutes or until heated through and cheese is melted.
- Serve with guacamole and additional salsa.
BLACK BEAN AND CORN WRAPS
Make and share this Black Bean and Corn Wraps recipe from Food.com.
Provided by rjh713
Categories Black Beans
Time 45m
Yield 8-10 Tortillas, 8-10 serving(s)
Number Of Ingredients 10
Steps:
- Place chopped vegatbles in bowl and add the first teaspoon of lime juice. Let it sit for 5-10 minute.
- Preheat oven or toaster oven to 350.
- Heat frying pan with oil or spray.
- Add Zucchinni, Onion, Peppers, and Garlic. cook for 5-7 minute.
- Add Cumin. Cook for another 3-5 minute.
- In a bowl mash the black beans.
- Add corn and cooked vegetables.
- Spread the filling on a tortilla, top with desired amount of cheese, roll up.
- Heat in oven for about 12 min or until slightly crispy. Enjoy!
- Also good with a little low fat sour cream.
Nutrition Facts : Calories 150.6, Fat 1.2, SaturatedFat 0.2, Sodium 14.1, Carbohydrate 30.9, Fiber 7.3, Sugar 3.2, Protein 7.5
BLACK BEAN AND CORN SALSA
This is an easy bean salsa. It is very simple and at times I make little changes to reflect my mood, but otherwise, it's simple and delicious. Serve as a dip, or over fish or chicken.
Provided by Erinn Danna
Categories Appetizers and Snacks Dips and Spreads Recipes Salsa Recipes Corn Salsa Recipes
Time 8h25m
Yield 16
Number Of Ingredients 15
Steps:
- Stir the black beans, yellow bell pepper, orange bell pepper, green bell pepper, red onion, corn, olive oil, red wine vinegar, balsamic vinegar, apple cider vinegar, salt, cumin, cilantro, garlic, and hot sauce together in a non-reactive container. Chill in refrigerator overnight.
Nutrition Facts : Calories 115 calories, Carbohydrate 8.2 g, Fat 9.3 g, Fiber 1 g, Protein 1.2 g, SaturatedFat 1.3 g, Sodium 149.9 mg, Sugar 2 g
MEXICAN BLACK BEAN AND TURKEY WRAPS
A delicious, light, and easy-to-make ground turkey wrap that keeps everybody full and feeds an army! Serve in whole wheat wraps and serve with Tex-Mex shredded cheese, taco sauce, and tomatillo salsa.
Provided by Aron Bartram
Categories Meat and Poultry Recipes Turkey Ground Turkey Recipes
Time 45m
Yield 4
Number Of Ingredients 11
Steps:
- Heat a large skillet over medium-high heat. Saute onion with sea salt and cayenne pepper until softened, about 7 minutes. Add ground turkey and garlic powder; cook and stir until turkey is no longer pink, about 5 minutes. Add black beans, water, green bell pepper, green chiles, and taco seasoning. Mix well. Reduce heat to low and let simmer with the lid on until flavors blend, 10 to 15 minutes.
- Stir cooked rice into the turkey mixture; simmer until heated through, 3 to 5 minutes. Remove from heat and let stand for 10 minutes.
Nutrition Facts : Calories 403.1 calories, Carbohydrate 45.3 g, Cholesterol 90.1 mg, Fat 10.6 g, Fiber 9.9 g, Protein 30.6 g, SaturatedFat 2.7 g, Sodium 1882.8 mg, Sugar 5.8 g
BLACK BEANS AND CORN
This is a quick and easy protein-packed side dish.
Provided by Martha Stewart
Categories Food & Cooking Cuisine-Inspired Recipes Mexican-Inspired Recipes
Number Of Ingredients 10
Steps:
- Heat the olive oil in a medium saucepan over medium-low heat. Add the garlic and onions, and cook, stirring occasionally, until translucent and very soft, about 10 minutes.
- Drain the black beans, and reserve 1/4 cup of the liquid. Add the beans, the reserved bean liquid, and the remaining ingredients, except the parsley, to saucepan; cover, raise heat to medium, and cook, stirring occasionally, 10 to 12 minutes. Remove from heat, transfer to a serving dish, and garnish with the parsley leaves. Serve immediately.
BLACK BEAN 'N' CORN QUESADILLAS
Black beans partner up with spinach and corn in these easy and satisfying quesadillas from Susan Franklin of Littleton, Colorado. -Susan Franklin, Littleton, Colorado
Provided by Taste of Home
Categories Lunch
Time 30m
Yield 6 servings.
Number Of Ingredients 9
Steps:
- Preheat oven to 400°. In a small bowl, mash 1 cup of the beans with a fork., In a large skillet, heat oil over medium-high heat. Add onion; cook and stir until tender. Stir in corn, cumin, chili powder, mashed beans and the remaining beans; heat through. Stir in spinach just until wilted., Spread four tortillas with bean mixture; sprinkle with cheese. Top with remaining tortillas. Place on two ungreased baking sheets., Bake 8-10 minutes or until cheese is melted. Cut each into six wedges.
Nutrition Facts : Calories 358 calories, Fat 9g fat (3g saturated fat), Cholesterol 10mg cholesterol, Sodium 900mg sodium, Carbohydrate 56g carbohydrate (4g sugars, Fiber 5g fiber), Protein 15g protein.
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