Bean Dip & Veggie Wrap


1. Bean Dip
Ingredients:

4 cups cooked pinto beans
1/4 cup chopped onion

1/2 teaspoon garlic powder
1/2 teaspoon cumin

1/8 teaspoon oregano
1/4 teaspoon salt


Directions:

Mash or blend pinto beans. Mix the remaining ingredients into beans. Refrigerate and serve. You may want to use carrot or celery sticks to scoop the bean dip. One serving is 1/4 cup.


Nutritional Information (1 serving):
Calories: 60

Carbohydrate: 11 grams
Protein: 4 grams

Fat: trace
Saturated Fat: trace

Cholesterol: 0 mg
Fiber: 4 grams

Sodium: 34 mg
Potassium: 206 mg

Calcium: 22 mg
Exchanges: 1 starch

Follow up:

2. Veggie Wrap
Ingredients:

1 cucumber, peeled and thinly sliced
2 small zucchini, thinly sliced

2 carrots, peeled and thinly sliced
4 large white mushrooms, chopped

4 green onions, chopped
1 clove garlic, chopped

4 (10-inch) fat-free flour tortillas
1/2 C fat-free cream cheese


Directions:

In a small bowl, combine all vegetables. Thinly spread 1 tbsp cream cheese on each tortilla. Place some of the chopped vegetable mixture evenly across center of tortilla. Roll up tortilla, trapping ingredients tightly inside tortilla. When finished rolling, slice each tube into 1-inch wide sections to serve. Can serve with salsa. Makes 4 servings.


Nutritional Information (1 serving):
Calories: 302

Carbohydrate: 60 grams
Protein: 11 grams

Fat: 4 grams