What's Cookin? Tuesday - Black Bean and Corn Pitas

Kristen Mowers, CalSERVES Nutrition Coordinator

Did you know?

• The skin of Hass avocados turn a dark purple-black when ripe. Other California varieties are known as “greenskins” because their skins do not change color as they ripen.
• California ranks number one in avocado production, growing more than 90 percent of the nation’s crop.
• Many people think avocados are green vegetables, but they are indeed fruits.
• Avocado is a source of monounsaturated fat and omega-3 fatty acids.
• Spring is coming and things are going to start heating up. So add some cool avocado to your recipes, like this one.

Black Bean and Corn Pitas

A protein-packed mixture of seasoned vegetables, black beans, and cheese.

Makes 4 servings. ½ pita per serving.

Prep time: 15 minutes

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Ingredients

1 (15-ounce) can low-sodium black beans

1 cup frozen corn, thawed

1 cup fresh or no salt added canned tomatoes

1 avocado, chopped

1 clove garlic, finely chopped

1 teaspoon chopped fresh parsley

1⁄8 teaspoon cayenne pepper or more to taste

2 teaspoons lemon juice

½ teaspoon chili powder

2 medium whole wheat pita pockets

1⁄3 cup shredded part-skim Mozzarella cheese

Preparation

1. Drain and rinse beans. In a medium bowl, combine beans, corn, tomatoes, avocado, and garlic. Add parsley, cayenne pepper, lemon juice, and chili powder.

2. Cut pita bread in half to form 4 pockets, and spoon equal amounts of filling into each half. Top with cheese and serve.

Nutrition information per serving: Calories 352, Carbohydrate 54 g,

dietary Fiber 17 g, Protein 16 g, Total Fat 10 g, Saturated Fat 2 g,

Trans Fat 0 g, Cholesterol 5 mg, Sodium 176 mg