A typical burrito can contain over 1,000 calories and 46 grams of fat! However, this “heart-healthy”, whole grain burrito contains only 280 calories and 5 grams of fat. This version is low in saturated fat and an excellent source of fiber, vitamin A, vitamin C and iron. Try adding chicken, lean beef or fish for an extra source of lean protein.
Ingredients
1 Tablespoon olive oil
1 diced red onion
1 diced red bell pepper
1 can (15 oz.) black beans (do not drain)
8 ounces frozen corn, thawed
½ cup cooked brown rice
¼ cup chopped fresh cilantro
Salt and pepper to taste
4 10-inch whole-wheat tortillas or 6 8-inch tortillas
Preparation
1. Heat oil in a large nonstick pan over medium-high heat. Add onion and pepper, and sauté until onions are soft and translucent, about 5 to 7 minutes. Add beans and continue cooking for 3 to 5 minutes. Stir in corn and cooked rice, and continue cooking for about 3 to 4 minutes. Stir in cilantro and season with salt and pepper to taste. Remove from heat and set aside.
2. In a clean nonstick pan, gently heat each tortilla over medium-low heat until warm, but still soft enough to fold.
3. Assemble each burrito with rice-and-bean mixture and optional garnishes.
4. Optional garnishes:
Diced tomato
½ cup shredded reduced-fat cheese
2 cups shredded lettuce or spinach
1 cup salsa
Tabasco sauce to taste
Serves 4 |
