Health knowledge made personal
|
1/2 c. yellow bell pepper, diced (about 1 small bell pepper) 1/4 c. red onion, peeled and diced (about 1/4 small onion) 1-1 1/2 Tbsp. jalapeño (depending upon taste preference), stemmed and finely diced (about 1 small jalepeño pepper) 1 c. fresh, vine-ripened tomatoes, diced (about 3 tomatoes) 1/2 c. shredded Mexican 4-cheese blend* 1/2 c. ripe California olives, drained and sliced crosswise into 1/4" rounds 1/8 c. (2 Tbsp.) scallions (green and white parts), sliced crosswise into 1/4" rounds 1 tsp. ground cumin 1/8 c. (2 Tbsp.) fresh cilantro, finely minced1/8 c. (2 Tbsp.) freshly squeezed lime juice (about 1 large lime)1 medium-sized Haas avocado, peeled, pitted, & diced Other Ingredients: 4 c. unsalted water1 small ear of corn, shucked , cleaned, and rinsed (makes about 1/2 c. corn kernels)**1 small romaine heart, leaves detached from base and well-washed (1 medium-sized lettuce leaf per person)4-6 extra-large (i.e., 10" in diameter) low-fat flour tortilla Directions: Make the salsa (at least a 1/2 hour in advance)*: In a large bowl, thoroughly mix together all ingredients except for the avocado. Add avocado, and gently combine. (Avocado tends to get mushy quickly if mixed too vigorously.) Make sure all of the avocado is covered with lime juice, which will preserve it and keep it from oxidizing. Cover and place into the refrigerator until serving time. (It's better to let the ingredients marinate a bit; this produces a tastier end result.) Next, steam the corn: Place a metal steamer basket into a large pot, and spread out its tabs so that it covers the entire bottom of the pot. Then add roughly 4 c. of unsalted water to the pot, or however much water is needed to reach the base of the steamer. (Salted water toughens corn.) Bring water to a rolling boil (on high heat), about 8 minutes. Cover the pot to help the water boil faster. Next, add corn cob, cover again with lid, and steam for 2-3 minutes, or until tender. (Test with a fork or knife.) Drain into a colander. Stab corn cob with a fork and transfer to a plate. Allow to cool for a few minutes. Then place a corn cob holder into the flat side where the stalk has been removed (for stability). (You can also level off the other end for increased stability.) Holding the corn cob holder with a firm grip, slice off the corn kernels from the cobs, using a sharp knife. (Be careful when doing this!) Add corn kernels to salsa and gently mix. Discard cobs. Assemble wraps: Place each plate onto a plate, then place 1 romaine lettuce leaf down the center of the tortilla. Next place a line of black bean salsa down the center, about 3/4 c., then fold over the bottom end (i.e., the end that's closest to you), bringing it up only about 2-3" towards the center. Then repeat for the opposite end. Then, starting from the sides of the tortilla that still remain open, roll the tortilla into a tight bundle. Grip tortilla firmly from one end while slicing into the center in a slightly diagonal direction. Repeat for each plate until all wraps have been rolled. If you aren't serving them right away, wrap sandwiches in aluminum foil or wax paper, and refrigerate until ready to serve. If so desired, place onto a bed of romaine lettuce leaves for added presentation value. Serve and enjoy! Yield: 3-4 wraps. Chef's Notes: *Salsa should be made at least a half hour before serving time, or up to 1-2 days in advance to allow the flavors to meld and also to reduce the time between preparation and serving. This tip is obviously to help those who have limited time for their weekday lunches. If you're not coming home to eat lunch, then you could also make the entire meal in advance and then bring it to work with you. :) Of course, the tortilla might get a tad bit soggy, but unless you have an office kitchen or a clean surface to assemble your tortilla wrap, it's probably the most realistic solution. If you're going to assemble your wrap at work, place salsa into a plastic container with a lid and the tortilla into a resealable plastic bag. Tortillas tends to dry out when exposed to air for too long. If you don't have a large enough plastic bag, you can try rolling up the tortilla or folding it into quarters to condense it so it'll fit. :) Tortillas are pliable but fragile, so roll/fold carefully, or it'll break or split in two. Don't overstuff tortillas with filling, or the wrap will be hard to close. :) If you prefer your wraps warm, you can also heat the entire wrap or just the tortilla itself in the microwave for 1 minute on high. **For greater ease and a faster prep time, substitute frozen corn for fresh, making sure to drain the corn well after you’ve defrosted it. Ingredient Substitutions: Meat eaters can replace 1/2 of the cheese or beans (or a 1/4 of each) with pieces of cooked, skinless, boneless chicken breast. Vegans will of course want to either omit the cheese or replace with a shredded cheese substitute. You could also substitute baby spinach or mixed (i.e., mesclun) spring greens for the romaine lettuce, for a slightly different flavor. Spinach tastes very mild, and thus does not distract from the flavor of the wrap, while mixed spring greens will add a bit of peppery flavor. And lastly, you could use spinach or tomato flavored low-fat flour tortilla wraps for added flavor and color. Colorful wraps make for a nice presentation as well, one that's pleasing to the eye as well as the stomach. :) Optional Ingredients: Before rolling up your wrap, you can also add a dollop of low-fat sour cream (about 1 Tbsp. per person) for added flavor. Or, alternatively, you could try a bit of creamy, low-fat dressing -- like Ranch, Ranch-Buttermilk, Russian, or Thousand Island dressing. There's already a lot going on with this wrap in terms of flavor diversity, spice, and heat, so use any additional ingredients sparingly and make sure they're not too spicy or overpowering. Cool, creamy flavors tend to work best; they provide balance and round out the dish. |
Write a comment:
|
Southwestern Black Bean Salsa Tortilla Wrap
Black Bean Salsa Ingredients: