June 20, 2024

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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.

Photo: Sara Haas



Ingredients

  • 1 tablespoon low-fat plain strained yogurt (such as Greek-style)

  • 1 tablespoon tomatillo salsa

  • ¼ cup canned no-salt-added black beans, rinsed

  • 1 cup chopped or shredded lettuce

  • ¼ cup roughly chopped fresh cilantro leaves

  • 1 (8 inch) whole-wheat tortilla

  • 3 tablespoons shredded pepper Jack cheese

  • ¼ avocado, sliced

Directions

  1. Mix yogurt and salsa in a small bowl. Add beans and stir to coat.


  2. 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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