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This is a healthy take on a Family Standard, taken from Good Housekeeping's The Supermarket Diet, by Susan Westmoreland.
Prep 15 minutes Cook 12 minutes Makes 4 servings
INGREDIENTS
1 teaspoon canola oil
1 small onion, chopped
1 1⁄2 cups chopped red or green peppers
1 garlic clove, minced
1 1⁄2 teaspoons chili powder
1⁄4 teaspoon ground cumin
4 burrito-size flour tortillas, preferably whole-wheat (120 to 140 calories each), warmed
1⁄2 cup shredded reduced-fat Cheddar cheese (such as Cabot 50% Light)
2 green onions, thinly sliced
1⁄4 cup reduced-fat sour cream
1⁄4 cup salsa (with fewer than 140 mg sodium per 2 tablespoons)
1 can (15 ounces) black beans (preferably fewer than 140 mg sodium per 1⁄2 cup, such as Eden Organic or Goya Low Sodium), rinsed and drained
1 cup canned whole-kernel corn, no-salt-added, drained
DIRECTIONS
1. In nonstick 12-inch skillet, heat oil over medium heat until hot. Add onion, chopped pepper, garlic, chili powder, and cumin; cook until vegetables are tender, 10 minutes. Add beans and corn and cook, stirring, until mixture is heated through, 2 to 3 minutes. Remove from heat.
2. Spread equal amount of bean/rice mixture in middle of each tortilla. Top each with 2 tablespoons shredded Cheddar, about 1 tablespoon green onion, and 1 tablespoon sour cream. Roll each tortilla around filling, burrito-style. Serve with salsa.
NUTRITIONAL ANALYSIS PER SERVING
About 400 calories
22 g protein
60 g carbohydrate
11 g total fat (4 g saturated)
13 g fiber
23 mg cholesterol
647 mg sodium
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