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| Description: | Wrap up a pizza! A popular legume in Italian dishes, canned cannellini beans are also a great source of protein and fiber. Tip: to flavor the couscous, reserve the drained, vitamin C-rich juices from canned tomatoes to use in place of some water in the cooking liquid for couscous. | |
| Time: | 20 min (15 min to prepare, 5 min to cook) | |
| Meal type: | Main Dish | |
| Ethnicity: | American | |
| Number of Servings: | 6 | |
| Ingredients: | ||
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1 cup uncooked whole-wheat couscous 3 tablespoon extra-virgin olive oil, divided 1 can (15 ounces) cannellini beans, drained and rinsed 1 can (14 1/2 ounces) diced tomatoes, slightly drained 1/4 cup green onion 1 clove garlic clove, minced 1 teaspoon Italian seasoning 6 each tomato-flavored tortillas 6 tablespoon shredded part-skim mozzarella cheese 3/4 cup loosely packed fresh basil leaves |
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| Directions: | ||
| Prepare couscous according to package directions, using 1 tablespoon olive oil. Cool. In a medium bowl combine 2 tablespoons olive oil, beans, tomatoes, green onion, garlic and Italian seasoning. Blend well. Add cooked couscous; toss gently with fork to mix. Warm the tortillas*. Spread 2/3 cup of the bean-tomato-couscous mixture on the bottom half of each tortilla, leaving room on the edges. Sprinkle with cheese. Layer with basil leaves. Fold the side and bottom edges of each tortilla toward the middle over the filling, then roll so the tortilla covers the filling. * To make them more pliable before wrapping, warm tortillas: - Microwave oven: 10 to 15 seconds on high heat - Oven: 3 to 5 minutes at 350ºF in aluminum foil - Stovetop: 15 seconds per side over medium-high heat in a large, non-stick skillet |
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| Notes: | ||
| Calories 450; Total fat 15g; Saturated fat 3g; Cholesterol 5mg; Sodium 760mg; Carbohydrate 66g; Fiber 8g; Protein 14g; Vitamin A 6%DV**; Vitamin C 15%DV; Calcium 20%DV; Iron 25%DV; Folate 20%DV; Potassium 4%DV | ||
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