By Mayo Clinic Staff

Dietitian's tip:

Beans stand in for cheese, which is high in sodium. Check labels to find whole-wheat wraps with the lowest amount of sodium.

Number of servings

Serves 4
  1. Diabetes meal plan
  2. DASH diet
  3. Weight management
  4. Healthy-carb
  5. High-fiber

Ingredients

  1. 1 teaspoon oil
  2. 1 red bell pepper, chopped
  3. 1 jalapeno pepper, seeded and chopped
  4. 2 ribs celery, chopped
  5. 1 yellow onion, chopped
  6. 2 tablespoons cumin seed
  7. 1 pint (2 cups) grape tomatoes 2 tablespoons fresh oregano
  8. 2 cloves garlic, chopped
  9. 8 ounces cooked chicken breast meat
  10. 4 whole-wheat tortillas (10-inch diameter)
  11. 1/2 cup canned (no-salt-added) black beans, drained and rinsed
  12. 2 cups shredded green cabbage

Directions

In a large skillet over medium-high heat, add oil and saute peppers, celery, onion and cumin until lightly brown, about 10 to 15 minutes. Add tomatoes, oregano and garlic. Continue to saute until tomatoes blister and break open, about 5 to 10 minutes. Transfer contents to a blender and puree until desired consistency.

Pull apart breast meat from chicken and divide among tortillas. Top with beans, cabbage and sauce. Roll up and enjoy.

Nutritional analysis per serving

Serving size: 1 burrito

  • Total carbohydrate 38 g
  • Dietary fiber 9 g
  • Sodium 382 mg
  • Saturated fat 1 g
  • Total fat 6 g
  • Trans fat Trace
  • Cholesterol 41 mg
  • Protein 20 g
  • Monounsaturated fat 3 g
  • Calories 286
  • Added sugars 0 g
  • Total sugars 9 g

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

March 20, 2019