Skip Navigation LinksHome > February 2010 - Volume 4 - Issue 1 > Lettuce‐Wrap Tacos With Black Beans And Corn
HEART Insight:
doi: 10.1097/01.HEARTI.0000368507.93901.53
Departments: The Hungry Heart/Neither Fish Nor Fowl

Lettuce‐Wrap Tacos With Black Beans And Corn

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When your grocery shopping moves outdoors to roadside produce stands and parking lot farmers' markets, these recipes will get you from farm to table in a jiffy.

Serves 4; 2 tacos per serving

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These tacos don't require any cooking, which makes it easy for you to put together a quick lunch and be on your way.

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1 cup canned no-salt-added black beans, rinsed and drained

½ cup frozen whole-kernel corn, thawed

1 small Italian plum (Roma) tomato, diced

½ small avocado, diced

2 tablespoons snipped fresh cilantro

1 tablespoon fresh lemon juice

½ teaspoon chili powder

8 Bibb lettuce leaves

½ cup shredded low-fat Monterey Jack cheese

½ cup salsa (lowest sodium available)

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In a small bowl, stir together the beans, corn, tomato, avocado, cilantro, lemon juice, and chili powder.

Spoon ¼ cup bean mixture into the center of each lettuce cup. Top with the Monterey Jack and salsa. For tacos, fold the sides of the lettuce over the filling. For burritos, roll the lettuce to enclose the filling, tucking the ends in. Secure each burrito with a toothpick.

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Nutrition Analysis

(per serving)

Calories 170

Total Fat 6.5g

Saturated Fat 2.5g

Trans Fat 0.0g

Polyunsaturated Fat 0.5g

Monounsaturated Fat 3.0g

Cholesterol 9mg

Sodium 202mg

Carbohydrates 20g

Fiber 5g

Sugars 5g

Protein 9g

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Dietary Exchanges

1½ starch

1 very lean meat

1 fat

© 2010 American Heart Association, Inc.