8
Serves
Preparation time: 25 minutes
Cooking time: 20 minutes
Sweet potatoes and fiber-rich beans are a Magic marriage in this flavor-packed vegetarian entrée. If you are cooking for just one or two, make up the sweet potato–bean filling (through Step 2) and store, covered, in the refrigerator for up to 2 days. For a quick pick up meal, just heat leftover filling and individual tortillas in the microwave (see Tip).
2 teaspoons canola oil
1 cup chopped onion (1 medium)
2 garlic cloves, minced
4 teaspoons ground cumin
1/2 teaspoon dried oregano
3/4 cup vegetable broth or reduced-sodium chicken broth
1 medium sweet potato, peeled and diced (3 cups)
1 can (14 1/2 ounces/398 milliliters) mild green chile-seasoned diced tomatoes (undrained)
1 can (15 1/2 ounces/398 milliliters) black beans, drained and rinsed
3/4 cup frozen corn
1 tablespoon fresh lime juice
1/4 cup chopped fresh cilantro
1/8 teaspoon freshly ground pepper
8 (8-inch/20-centimeter) whole wheat wraps or tortillas
1 cup shredded pepper Jack or Monterey Jack cheese
1/2 cup reduced-fat sour cream
1. Preheat the oven to 325°F (160°C).
2. Heat the oil in a large nonstick skillet over medium heat. Add the onion and cook, stirring often, until softened, 2 to 3 minutes. Add the garlic, cumin, and oregano. Cook, stirring, until fragrant, 10 to 20 seconds. Add the broth and sweet potato. Bring to a simmer. Cover and cook for 5 minutes. Add the tomatoes, beans, and corn. Return to a simmer. Cover and cook until the sweet potato is tender, 5 to 10 minutes longer. Mash about 1/4 of the vegetable mixture with a potato masher. Stir the mashed and unmashed portions together. Stir in the lime juice, cilantro, and pepper.
3. Meanwhile, enclose the wraps (or tortillas) in aluminum foil and heat in oven for 10 to 15 minutes.
4. To serve, spoon about 2/3 cup of the sweet potato filling down center of each tortilla. Sprinkle with about 2 tablespoons cheese. Fold in edges of wrap, then fold 1 side over filling and wrap up the burrito. Serve with sour cream for dipping. One serving is 1 wrap, 2/3 cup filling, 2 tablespoons shredded cheese, and 1 tablespoon sour cream.
Per serving: 262 calories, 14 g protein, 35 g carbohydrates, 15 g fiber, 10 g total fat, 4 g saturated fat, 784 mg sodium.
Tip: To heat individual wraps or flour tortillas in the microwave, place 1 wrap between 2 paper towels and microwave on high for 10 to 12 seconds.