Surgeon General - Spanish Tortillas with Black Beans and Rice

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Spanish Tortillas with Black Beans and Rice

Servings: 4
Serving size: 1/2 cup bean mixture, one flour tortilla

2 cups canned black beans, rinsed and drained

2 cloves garlic, minced

1 onion, chopped

1/2 cup water

1/2 teaspoon chili powder, or to taste

1/4 teaspoon allspice

Pepper to taste

4 (9-inch) low-fat flour tortillas

1/2 cup white or brown rice, cooked

4 tablespoons salsa

Coat a medium-sized, nonstick pan with cooking spray. Sauté garlic and onion until lightly browned and softened.
Add beans, water, chili powder, allspice, and pepper. Heat until hot and most of the water has been absorbed.
Heat tortillas in oven or on burner. Put rice in each tortilla, then spoon in beans, and roll up each tortilla. Serve with salsa.

Nutrition Facts Per Serving: Calories: 221; Carbohydrates: 38g; Fat: 3g; Cholesterol: 0mg; Protein: 10g; Fiber: 9g; Sodium: 327mg

Food Exchanges:2 starch/bread; 1 lean meat


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