CategoriesBreakfast Low- Calories Recipes

Baked Beans and Corn Sandwiches – Low Calories Recipe

Prep: 25 minutes

Bake: 10 minutes

Oven: 425°F

Makes: 6 servings


  • Non-stick cooking spray
  • Six (10-inch) whole wheat flour tortillas
  • Half cup chopped onion (1 medium)
  • One (15-ounce) can no-salt-added black beans, rinsed and drained
  • One (8.75-ounce) can reduced-sodium whole kernel corn, rinsed and drained
  • One cup green salsa or red salsa
  • Half cup chopped tomato (1 medium)
  • Quarter cup snipped fresh cilantro
  • Three-fourth cup shredded reduced-fat Monterey Jack cheese (3 ounces)
Do not wait; the time will never be ‘just right.’ Start where you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along.
– George Herbert
Energy value
  • calories 325 kcal
  • protein 15g
  • fat 10g
  • carbohydrates 47g
  • cholesterol 10mg
  • sodium 916mg
  • dietary fibre 9g


  1. Preheat oven to 425°F. Coat a baking sheet with cooking spray; set aside.
  2. Stack tortillas and wrap in foil. Bake about 5 minutes or until warm and softened.
  3. Meanwhile, for filling, coat a large skillet with cooking spray; heat skillet over medium heat. Add onion; cook about 5 minutes or until tender, stirring occasionally. Add beans. Using a fork or potato masher, mash beans slightly. Stir in corn, Half cup of the salsa, and the tomato; heat through. Stir in cilantro.
  4. To assemble, spoon about Half cup of the filling onto each tortilla, spooning filling just below the centre.
  5. Fold bottom edge of each tortilla up and over filling.
  6. Fold in opposite sides; roll up from the bottom. If necessary, secure with wooden toothpicks.
  7. Place filled tortillas, seam sides down, on the prepared baking sheet.
  8. Coat top and sides of the filled tortillas with cooking spray.
  9. Bake for 10 to 12 minutes or until tortillas are golden brown and crisp.
  10. To serve, sprinkle chimichangas with cheese and top with the remaining Half cup salsa.