Health Information Library

Summer squash, zucchini, corn, tomatoes and beans are wrapped in whole-wheat tortillas and topped with smoky salsa.

Serves 4

Serve with Spanish rice, a green salad and cantaloupe.

In a large saucepan, heat the olive oil over medium heat. Add the onion and cook until soft. Add the summer squash and zucchini, and continue cooking until tender, about 5 minutes. Stir in the garlic, tomatoes, jalapeno, corn and beans. Cook until the vegetables are tender-crisp, about 5 minutes. Add the cilantro and remove from the heat.

Heat a large frying pan (without a nonstick surface) over medium heat. Add 1 tortilla to the hot pan and heat until softened — about 20 seconds a side. Repeat with the remaining tortillas.

To serve, divide the tortillas among individual plates. Scoop an equal amount of the vegetable mixture onto each tortilla. Top each with 2 tablespoons of the salsa. Serve immediately.

• 1 tablespoon olive oil
• 1 medium red onion, chopped (about 1 cup)
• 1 cup diced yellow summer squash
• 1 cup diced green zucchini
• 3 large garlic cloves, minced
• 4 medium tomatoes, seeded and chopped (about 2 cups)
• 1 jalapeno chili, seeded and chopped
• 1 cup fresh corn kernels (about 2 ears of corn) or 1 cup frozen corn
• 1 cup canned pinto or black beans, rinsed and drained
• 1/2 cup chopped fresh cilantro
• 8 whole-wheat tortillas
• 1/2 cup smoke-flavored salsa

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving