Fill an 8-inch whole-wheat wrap or tortilla with 3/4 cup reduced-sodium canned black beans, rinsed and drained; 2 tbsp grated smoked Gouda cheese; and 1/4 cup each zucchini, chopped onion and red pepper, all sautéed in 1 tsp olive oil. Roll into a burrito, spray lightly with olive oil cooking spray, and broil until golden brown and crispy on the outside. Top with 2 tbsp nonfat plain yogurt and 1 tbsp prepared salsa. Serve with 3/4 cup chopped zucchini sautéed in 1 tsp olive oil and 1/2 tsp chopped garlic. Serve with half a large pear, sliced and sprinkled with fresh lemon juice.
Treat: 1 Vienna Fingers cookie with a cup of tea sweetened with 1 tsp honey
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