Pita with Black Bean Salad

• 1 cup cooked brown rice
• 1 cup cooked black beans
• 1 diced tomato
• 1 cup shredded romaine lettuce
• ½ cup diced green onion
• garlic powder to taste
• ground cumin to taste
• 3 Tbsp. fat-free Italian dressing
• 4 whole wheat pitas

1. Place rice, black beans, tomato, lettuce and green onion in a medium mixing bowl.
2. Add seasonings and salad dressing. Mix well.
3. This can be done ahead of time and kept covered in the refrigerator for one to two days.
4. Cut pita breads in half.
5. Fill each half with a half cup of black bean salad, dividing the salad between the 8 halves.
6. Serve immediately or wrap tightly in plastic wrap and keep refrigerated until ready to eat.

Makes 4 servings. Serving size: 1 whole pita

Nutritional analysis per serving:

• Calories 294
• Calories from Fat 24
• Saturated Fat 0g
• Total Fat 2g
• Cholesterol 0mg
• Sodium  421mg
• Total Carbohydrate 59g
• Dietary Fiber 10g
• Protein 12g

Exchanges: 2 vegetables, 4 breads, 1.5 lean meats