Mexican Bean Burritos
PREPARATION: 15 MINUTES, COOKING: 15 MINUTES
2 tablespoons (30 ml) vegetable oil
1 onion, chopped
2 cloves garlic, crushed
1 green pepper, seeded and chopped
1 red pepper, seeded and chopped
1 red chile, seeded and finely chopped (optional)
1/2 teaspoon (2 ml) ground cumin
15 ounce (425 ml) can no-salt red kidney beans, drained and rinsed
1 cup (150 g) frozen corn kernels
1 large tomato, chopped
1/4 cup (60 ml) low-sodium tomato sauce
1 tablespoon (15 ml) hot chili sauce
2 tablespoons (30 ml) chopped fresh cilantro leaves
4 large flour tortillas
1/2 iceberg lettuce, shredded
1/4 cup (50 g) grated cheddar
1/2 cup (125 g) low-fat plain yogurt
1 To make the filling, heat the oil in a large nonstick frying pan 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, then add to the frying pan, along with the corn and tomato. Stir in the tomato sauce, chili sauce and 2 tablespoons (30 ml) water and cook for another 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 for everyone to help themselves. To assemble a burrito, place some lettuce in the middle of a tortilla, spoon some of the bean mixture on top, add some cheese and top with a dollop of yogurt. Roll up and eat immediately.
Each serving provides
404 calories, 17 g protein, 15 g fat (3 g saturated fat), 47 g carbohydrate (12 g sugars), 10 g fiber, 452 mg sodium
FIBER FACT 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.
|Mexican Bean Burritos|