Friday

Bean Burritos

(from Karen's Kitchen)

Ok, you can do this one on your own.  I love bean burritos on a healthy tortilla (read package nutritional labels before you buy!)  They are a high protein, low fat, high fiber dinner.  Healthy, filling, and oh so delicious.  These were a staple of my diet when I lived in Japan.  Now I make them when I need a quick and easy meal.

Tortillas (look at fat, calorie, and fiber content when you buy!)
1 can Fat-free Re-fried beans (most are fat free and vegetarian)
Diced tomatoes
Diced red, yellow, and green peppers (roasted if desired; adds a little extra zing, but also more time. It gives the burrito a heartier taste, rather than a fresh veggie taste.  I like them raw. Erick prefers them roasted.)
Chopped yellow onion (easier on the stomach than red...at least, easier on my stomach)
Shredded cheddar cheese
Chopped fresh, rinsed cilantro
Salsa and low-fat sour cream (or substitute plain, non-fat yogurt for a similar taste/texture with far less fat and calories!)

  1. Heat re-fried beans in sauce pan over medium heat, stirring frequently (otherwise the beans become dried and paper-like and stick to the pan).
  2. Warm tortillas.  There are many ways to do this: warm on a large skillet, wrap in foil and heat in oven on low heat (250) for about 5 minutes, place on gas stove top and grill on burner (careful, they burn EASILY this way! Keep the heat VERY LOW and be vigilant!)
  3. Slice and dice your veggies.  I put them in serving bowls to make burrito making easier.  Add lettuce, rice, or any other topping you desire that I didn't list above.  Just keep it healthy! 
  4. Sprinkle warmed tortilla with shredded cheese, layer on beans, peppers, tomatoes, cilantro, and any other toppings as desired!
  5. Fold each end up so it covers filling in the middle.  Fold one side over, wrapping and rolling tightly until you have a nicely wrapped burrito!

For extra indulgence, make some guacamole!
1 avocado
cilantro
onion
diced tomatoes
1 lime

  1. Remove avocado flesh from shell by slicing around middle, lengthwise.  Twist halves and pull.  A ripe avocado will come apart easily.  Carefully but strongly stick center of knife blade into pit of avocado. Twist again. Pit should come out. 
  2. With a pastry blender or fork, mash avocado.  Add tomato, onion, cilantro, salt/pepper to taste, and juice of 1/2 lime (or more to taste).  Mix and serve! 





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