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AZ Health Zone

Black Bean and Corn Pitas

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Servings: 4
Course: Dinner, Lunch, Main Course
Ingredients Equipment Method Notes

Ingredients
  

  • 1 can 15 ounce low-sodium black beans, drained and rinsed
  • 1 cup frozen corn thawed
  • 1 cup fresh or no salt added canned tomatoes
  • 1 avocado chopped
  • 1 clove garlic finely chopped
  • 1 teaspoon chopped fresh parsley
  • 1/8 teaspoon cayenne pepper
  • 2 teaspoons lemon juice
  • ½ teaspoon chili powder
  • 2 medium whole wheat pita pockets
  • 1/3 cup shredded part-skim mozzarella cheese

Equipment

  • Medium Bowl
  • Knife
  • Spoon

Method
 

  1. Wash hands with warm water and soap. Wash fres vegetables before preparing.
  2. In a medium bowl, combine beans, corn, tomatoes, avocado, and garlic.
  3. Add parsley, cayenne pepper, lemon juice, and chili powder.
  4. Cut pita bread in half to form 4 pockets and spoon equal amounts of filling into each half. Top with cheese and serve.

Notes

Nutrition Facts (Per Serving)
Calories, 250; Carbohydrates, 37 g; Protein, 10 g; Total Fat, 10 g; Saturated Fat, 2 g; Trans Fat, 0 g; Cholesterol, 5 mg; Fiber, 11 g; Total Sugars, 5 g; Sodium, 390 mg; Calcium, 121 mg; Folate, 47 mcg; Iron, 2 mg; Percent of Calories from Fat, 36%2

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