Plain yogurt is a great base for dressing. Pairing it with prepared salsa is an easy way to add flavor to canned black beans, which can be a bit bland. An added boost of herby cilantro and slightly spicy pepper Jack cheese ensures this healthy, five-minute lunch idea packs plenty of flavor.
Ingredients
-
1 tablespoon low-fat plain strained yogurt (such as Greek-style)
-
1 tablespoon tomatillo salsa
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¼ cup canned no-salt-added black beans, rinsed
-
1 cup chopped or shredded lettuce
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¼ cup roughly chopped fresh cilantro leaves
-
1 (8 inch) whole-wheat tortilla
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3 tablespoons shredded pepper Jack cheese
-
¼ avocado, sliced
Directions
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Mix yogurt and salsa in a small bowl. Add beans and stir to coat.
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Place lettuce and cilantro on tortilla and top with the beans, cheese and avocado. Roll up and slice in half.
Nutrition Facts (per serving)
| 334 | Calories |
| 15g | Fat |
| 36g | Carbs |
| 14g | Protein |
| Nutrition Facts | |
|---|---|
|
Servings Per Recipe 1 |
|
|
Calories 334 |
|
| % Daily Value * | |
|
Total Carbohydrate 36g |
13% |
|
Dietary Fiber 8g |
29% |
|
Total Sugars 2g |
|
|
Protein 14g |
28% |
|
Total Fat 15g |
19% |
|
Saturated Fat 5g |
25% |
|
Cholesterol 20mg |
7% |
|
Vitamin A 4731IU |
95% |
|
Vitamin C 9mg |
10% |
|
Vitamin E 1mg |
9% |
|
Folate 109mcg |
27% |
|
Vitamin K 71mcg |
59% |
|
Sodium 432mg |
19% |
|
Calcium 269mg |
21% |
|
Iron 3mg |
17% |
|
Magnesium 54mg |
13% |
|
Potassium 573mg |
12% |
|
Zinc 1mg |
9% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
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