4
Serves
Preparation time: 15 minutes
Cooking time: 15 minutes
Burritos are a family favorite, and part of their appeal lies in the fact that they are quick and easy to prepare. Once the ingredients are ready, place them in individual bowls on the table, and let everyone assemble their own.
2 tablespoons olive oil
1 onion, chopped
2 cloves garlic, crushed
1 green bell pepper, chopped
1 red bell pepper, chopped
1 red chile pepper, finely chopped (optional)
1/2 teaspoon ground cumin
1 can (15 ounce/425 ml) no-salt added red kidney beans, drained and rinsed
1 cup frozen corn kernels
1 large tomato, chopped
1/4 cup low-sodium tomato sauce
1 tablespoon hot chili sauce
2 tablespoons chopped fresh cilantro
4 large flour tortillas
1/2 iceberg lettuce, shredded
1/4 cup grated cheddar
1/2 cup low-fat plain yogurt
1. To make the filling, heat the oil in a large nonstick skillet over medium heat. Add the onion, garlic, and peppers and cook for 5 minutes, or until the onion has softened. Add the chile, if using, and the cumin and stir for 1 minute, or until well combined.
2. Put the kidney beans on a plate and lightly crush with a fork, add to the skillet. Stir in the corn, tomato, tomato sauce, chili sauce, and 2 tablespoons water and cook for 4 minutes. Stir in the cilantro.
3. Meanwhile, heat the tortillas in the oven or in a microwave according to the package instructions.
4. Serve the bean mixture, lettuce, cheese, and yogurt in separate bowls. To assemble a burrito, place some lettuce in the middle of a tortilla, top with some of the bean mixture, cheese, and a dollop of yogurt. Roll up to eat.
Per serving: 404 calories, 17 g protein, 47 g carbohydrate, 10 g fiber, 15 g total fat, 3 g saturated fat, 452 mg sodium.
Tip: This recipe is high in fiber thanks to the kidney beans, corn, and other vegetables. You can increase the fiber content even more by using whole-grain tortillas.
Prepare recipe through Step 2. Delete the tortillas and iceberg lettuce. Fill 4 individual bowls with 1/2 cup cooked brown rice and 1 cup shredded romaine lettuce. Top with the bean mixture, cheese, yogurt, and 1/4 chopped avocado.
Substitute prepared tomatillo sauce for the tomato sauce and chili sauce. Increase the cilantro to 3 tablespoons. Substitute spinach tortillas for the tortillas in the recipe.