Refried Bean Roll Up

Lighten up! You can enjoy great-tasting seasoned refried beans, lettuce and cheese in soft flour tortillas and still keep an eye on the fat.

Prep Time:10 min
Start to Finish:15 min
Makes:4 servings

1 can (16 ounces) Old El Paso® fat-free refried beans
1/2 cup Old El Paso® salsa (any variety)
1/2 teaspoon chili powder
8 fat-free flour tortillas (8 to 10 inches in diameter)
1 cup shredded lettuce
1/2 cup shredded Monterey Jack cheese (2 ounces)

1. Mix beans, salsa and chili powder in 1-quart saucepan. Heat over medium heat about 5 minutes, stirring occasionally, until warm.
2. Spoon about 1/4 cup of bean mixture onto center of each tortilla; spread slightly. Top with lettuce and cheese. Fold over sides and ends of tortillas. Serve with addiditional salsa if desired.

Nutrition Information:
1 Serving: Calories 245 (Calories from Fat 45 ); Total Fat 5 g (Saturated Fat 2 g); Cholesterol 5 mg; Sodium 840 mg; Total Carbohydrate 44 g (Dietary Fiber 8 g); Protein 14 g Percent Daily Value*: Vitamin A 8 %; Vitamin C 6 %; Calcium 22 %; Iron 20 % Exchanges: 3 Starch; 1/2 Very Lean Meat
*Percent Daily Values are based on a 2,000 calorie diet.

Health Twist
This lighter version of refried bean roll-ups shaves off 70 calories and 7 grams of fat from each serving of the regular recipe.
Purchasing
Traditional refried beans are prepared much like their name suggests. Cooked beans are mashed and fried, often in lard. Check your grocery aisle for equally tasty fat-free refried beans.
Variation
If you like your tacos "loaded," then load these up, too! Bulk them up in colorful, delicious style with chopped or sliced jalapeños, sliced ripe or green olives, chopped tomato or chopped bell pepper.

Easy Ways to Eat 5 Fruits & Veggies Each Day

Tricks for Healthy Treats

-- By Laura Bofinger, Staff Writer at SparkPeople

"Eat your fruits and vegetables." We've heard it all of our lives. If only it were so simple.

Our bodies crave fruits and vegetables more than just about any other food because we tend to get far fewer of them than we need. We often think we'd survive just fine on 2-3 servings a day – or less. But the Centers for Disease Control and Prevention and the USDA both recommend at least 5 servings per day! What you’re missing could be the difference between just surviving and all out thriving.

With just a little thought and a tiny bit of effort in snack preparation, you can make these nutritious foods more convenient and accessible.

Tips and Tricks

• Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.
• Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit.
• Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.
• Use chunky salsa instead of thick, creamy snack dips.
• Drink 100% juice instead of addictive coffee, tea, or soda.
• Going out to lunch? Take a trip to the grocery salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon and cheese.
• Add frozen veggies to any pasta dish. It's an easy way to get in another serving of the good stuff.
• Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table. If you see them, you will eat them.
• Dried fruit is just as portable as potato chips -- and less messy. It tastes especially good when added to basic trail mix.
• When cooking vegetables, makes 2-3 times more than you need and immdiately store the extra away for tomorrow. It'll save you time later on.
• Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups.
• If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.
• Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
• Frozen fruit and veggies are nearly as healthy as the fresh stuff, and only take minutes to prepare.
• Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.

Besides being packed full of nutrients, fruits and vegetables can also be quite filling. They may even ward off any empty calorie snacking that might follow! Don’t be discouraged by the recommended 5 servings a day. The guide below shows that one serving is less than what you might think.

One serving equals:
1 medium piece of fruit
½ cup fruit or vegetables (raw, cooked, canned, or frozen)
1 cup of leafy salad greens
¼ cup of dried fruit
¾ cup or 6 oz. of 100% juice
½ cup cooked peas or beans (from canned or dried)