This heart-healthy take on a Mexican dish has protein to fill you up and flavor to satisfy your palate. Why black beans? They have a lot of fiber and antioxidants that help lower your risk of developing diabetes, which is a risk factor for heart disease. Pro tip: rinse your canned beans to reduce the sodium and store your canned beans in a cool, dry place to preserve antioxidant potency.

Ingredients:

Lettuce Mix
• 1 cup shredded romaine lettuce
• 4 thin slices white onion
• 1/2 cup shredded reduced-fat Monterey Jack cheese
• 2 sliced radishes

Black Beans
• 2 cups canned black beans (unsalted and rinsed)
• 1 teaspoon olive oil
• ½ cup diced yellow onions
• 3 cloves minced garlic
• 1 tablespoon ground cumin
• 1 cup low-sodium vegetable stock (or water)
• 1 lime, juiced
• 1 pinch black pepper

Sandwich Assembly
• 4 whole wheat bolillos or rolls
• Pico de gallo
• 1/4 avocado (optional)

Directions:
1. Add a teaspoon of oil to the pan and saute the yellow onions until they begin to brown.
2. Add garlic, chili powder, and ground cumin.
3. Add the canned beans and vegetable stock and let simmer. Mash the beans with a large spoon or spatula.
4. Season the beans with lime juice and pepper and set aside.
5. In a mixing bowl, combine the lettuce, thinly sliced white onions, reduced fat Monterey Jack cheese, and radishes.
6. Start assembling the sandwich. Spread the avocado on the roll, add the black beans, and layer on the lettuce mixture. Finish with a spoonful of pico de gallo.


Try this dish and others from the dietitians at Stanford Health Care to help manage or reduce your risk of heart disease.

Learn more at http://stanfordhealthcare.org/foodfor...