Whole wheat wrap: 60g (1 large), Black beans: 100g (1/2 cup, cooked), Corn kernels: 50g (1/4 cup), Avocado: 30g (1/4 medium), Romaine lettuce: 20g (1 cup, chopped), Tomato: 50g (1/2 medium, diced), Red onion: 20g (2 tbsp, diced), Jalapeño: 5g (1/2 small, minced), Cilantro: 5g (1 tbsp, chopped), Lime juice: 10ml (2 tsp), Cumin: 2g (1/2 tsp), Chili powder: 2g (1/2 tsp), Garlic powder: 1g (1/4 tsp), Greek yogurt: 30g (2 tbsp), Hot sauce: 5ml (1 tsp), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)
1. In a bowl, mix 100g black beans, 50g corn kernels, 50g diced tomato, 20g diced red onion, and 5g minced jalapeño. 2. Add 5ml lime juice, 2g cumin, 2g chili powder, 1g garlic powder, 1g salt, and 1g black pepper to the bean mixture and stir well. 3. In a small bowl, mix 30g Greek yogurt with 5ml hot sauce and 5ml lime juice to make the sauce. 4. Warm 60g whole wheat wrap in a dry skillet for 30 seconds per side. 5. Spread the yogurt sauce evenly over the wrap, leaving a 1-inch border. 6. Arrange the black bean and corn mixture down the center of the wrap. 7. Layer 30g mashed avocado and 20g chopped romaine lettuce over the bean mixture. 8. Sprinkle with 5g chopped cilantro. 9. Fold in the sides of the wrap, then roll up tightly from the bottom. 10. Cut in half diagonally and serve.
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