Southwestern Veggie Wrap Recipes

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EASY SOUTHWESTERN VEGGIE WRAPS

I developed this recipe when corn was in the farmer's market and big, red, juicy tomatoes were in my garden. To make this wrap light and healthy, I use fat-free sour cream, whole grain tortillas and brown rice. Although it's vegetarian by nature, change it up with a large chicken breast, diced small. -Cindy Beberman, Orland Park, Illinois

Provided by Taste of Home

Categories     Lunch

Time 30m

Yield 6 servings.

Number Of Ingredients 14



Easy Southwestern Veggie Wraps image

Steps:

  • Place all ingredients except romaine and tortillas in a large bowl; toss to combine. To serve, place romaine on tortillas; top with bean mixture and roll up, securing with toothpicks if desired. Cut in half.

Nutrition Facts : Calories 295 calories, Fat 4g fat (0 saturated fat), Cholesterol 2mg cholesterol, Sodium 525mg sodium, Carbohydrate 53g carbohydrate (6g sugars, Fiber 7g fiber), Protein 11g protein.

1 can (15 ounces) black beans, rinsed and drained
2 large tomatoes, seeded and diced
1 cup frozen corn, thawed
1 cup cooked brown rice, cooled
1/3 cup fat-free sour cream
1/4 cup minced fresh cilantro
2 shallots, chopped
1 jalapeno pepper, seeded and chopped
2 tablespoons lime juice
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon salt
6 romaine leaves
6 whole wheat tortillas (8 inches), at room temperature

SOUTHWESTERN DIP

Prepare a peppy dip in no time! Your tastebuds will take a Southwest adventure.

Provided by Betty Crocker Kitchens

Categories     Appetizer

Time 2h10m

Yield 18

Number Of Ingredients 10



Southwestern Dip image

Steps:

  • In medium bowl, mix all ingredients except cheese, chilies and tortilla chips. Stir in cheese and chilies.
  • Cover and refrigerate 2 to 4 hours to blend flavors. Serve with tortilla chips.

Nutrition Facts : Calories 110, Carbohydrate 1 g, Cholesterol 25 mg, Fat 1, Fiber 0 g, Protein 2 g, SaturatedFat 4 g, ServingSize 1 Serving, Sodium 200 mg

1 1/2 cups sour cream
1/2 cup mayonnaise or salad dressing
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon garlic salt
1/4 teaspoon onion powder
1/4 teaspoon paprika
1 cup shredded Cheddar cheese (4 ounces)
1 can (4.5 ounces) Old El Paso™ chopped green chiles, drained
Tortilla chips, if desired

SOUTHWEST BREAKFAST WRAPS

I always thought eating healthy wouldn't be as enjoyable as eating whatever I wanted. This recipe proved me wrong; healthy ingredients taste wonderful and are just as mouthwatering without the extra calories. -Nicole Hackley, Culbertson, Montana

Provided by Taste of Home

Categories     Breakfast     Brunch

Time 30m

Yield 4 servings.

Number Of Ingredients 11



Southwest Breakfast Wraps image

Steps:

  • In a large nonstick skillet, heat oil over medium-high heat. Add onion, mushrooms, peppers, chilies and garlic; cook and stir until peppers are crisp-tender. Remove from pan and keep warm., In a small bowl, whisk egg whites and cheese until blended. Add egg white mixture to pan; cook and stir over medium heat until egg whites begin to set and no liquid egg remains. , Spoon egg white mixture across center of each tortilla; top with vegetable mixture. Fold bottom and sides of tortilla over filling, and roll up.

Nutrition Facts : Calories 254 calories, Fat 8g fat (1g saturated fat), Cholesterol 5mg cholesterol, Sodium 446mg sodium, Carbohydrate 29g carbohydrate (4g sugars, Fiber 4g fiber), Protein 14g protein. Diabetic Exchanges

1 tablespoon olive oil
1 medium red onion, chopped
1/2 cup sliced fresh mushrooms
1 small green pepper, finely chopped
1 small sweet red pepper, finely chopped
1 jalapeno pepper, seeded and finely chopped
1 can (4 ounces) chopped green chilies
1 garlic clove, minced
8 large egg whites
1/4 cup shredded reduced-fat Mexican cheese blend
4 whole wheat tortillas (8 inches), warmed

SOUTHWESTERN VEGGIE WRAPS

This colorful, flavorful vegetarian main dish is from Light and Tasty's April/May 2005 issue. Perfect for summer when the garden bounty is pouring in!

Provided by A Messy Cook

Categories     Black Beans

Time 40m

Yield 6 wraps

Number Of Ingredients 18



Southwestern Veggie Wraps image

Steps:

  • Saute onion and garlic in oil until tender.
  • Stir in beans, corn, red pepper, zucchini, 2/3 cup water, chili powder, salt, oregano, cumin and pepper.
  • Bring to boil, reduce heat, and simmer uncovered for 10-15 minutes or until liquid is mostly evaporated.
  • Combine cornstarch and 2 tablespoons water until smooth; stir into skillet, bring to boil, and cook and stir for 1 minute or until thickened.
  • Spoon about 2/3 cup bean mixture down the center of each tortilla, top with salsa and sour cream, and roll up.

Nutrition Facts : Calories 321.8, Fat 8.8, SaturatedFat 2.4, Cholesterol 7.9, Sodium 872.2, Carbohydrate 51.5, Fiber 7, Sugar 4.2, Protein 12

1 small onion, chopped
1 garlic clove, minced
1 tablespoon olive oil
1 (15 ounce) can black beans, rinsed and drained
1 1/2 cups fresh corn or 1 1/2 cups frozen corn, thawed
1 medium sweet red pepper, chopped
1 cup coarsely chopped zucchini
2/3 cup water, plus
2 teaspoons water, divided
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon oregano
1/2 teaspoon ground cumin
1/8 teaspoon pepper
1 teaspoon cornstarch
6 whole wheat tortillas, warmed (10 inches)
3/4 cup salsa
1/2 cup low-fat sour cream

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