Spanish Tortillas with Black Beans and Rice

Spanish tortillas with Black Beans and Rice

Spanish tortillas with Black Beans and Rice. Do you have high cholesterol levels? and you are afraid to eat meat? Here you can find a solution to eating meat that is safe and healthy. Prescription that we recommend is the Spanish tortillas with Black Beans and Rice.

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Prepare the ingredients and follow the instructions below.

Serving size: 

1/2 cup bean mixture, one flour tortilla. Makes four servings.

Ingredients

Present Suggestion

• 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. Sauté garlic and onion until lightly browned and softened.
2. Add beans, water, chili powder, all spice, and pepper. Heat until hot and most of the water has been absorbed.
3. Heat tortillas in oven or on burner. Put rice in each tortilla, then spoon in beans, and roll each tortilla up.
   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

 Spanish tortillas with Black Beans and Rice Review