• 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


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


Servings per recipe: 4
Serving size: 1/2 cup bean mixture, 1 flour tortilla
Calories: 221
Carbohydrates: 38g
Fat: 3g
Cholesterol: 0mg
Protein: 10g
Fiber: 9g
Sodium: 327mg


1 starch/bread
1 lean meat

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