Recipes

Corn and Black Bean Burritos

Makes 12 Servings

Ingredients

1⁄4 cup scallions (green onions), rinsed and sliced into 1⁄4-inch wide circles, including green tops

1⁄4 cup celery, rinsed and finely diced

11⁄4 cup frozen yellow corn

1⁄2 ripe avocado, peeled and diced

2 tablespoons fresh cilantro, chopped (or substitute 2 teaspoons dried coriander)

1 can (15.8oz) black beans, drained and rinsed

1⁄4 cup reduced-fat shredded cheddar cheese

1⁄4 cup salsa or taco sauce (look for lowest sodium version)

12 (9-inch) whole-wheat tortillas

Directions

  1. Preheat oven to 350°F.
  2. Combine scallions, celery, and corn in a small saucepan. Add just enough water to cover.
  3. Cover, bring to a boil, and reduce heat to medium. Simmer for 5 minutes, until vegetables soften. Drain vegetables. Set aside to cool.
  4. Combine avocado, cilantro, and beans in a large mixing bowl.
  5. Add cheese and salsa, and mix.
  6. When corn mixture has cooled slightly, add to avocado mixture.
  7. In a large nonstick pan over medium heat, warm each tortilla for about 15 seconds on each side. Place each tortilla on a flat surface.
  8. Spoon 1/3 cup of the mixture into the center of the tortilla. Fold the top and bottom of the tortilla over the filling. Fold in the sides to make a closed packet.
  9. Repeat with the remaining tortillas.
  10. When all tortillas are wrapped, continue heating in the oven 5 minutes, until all are warm and cheese is melted.

 

Nutritional Information

Per serving: Calories 189, Total Fat 3g, Saturated Fat 0g, Cholesterol 0mg, Sodium 257mg, Total Fiber 3g, Protein 8g, Carbohydrates 34g, Potassium 204mg

 

Recipe Courtesy of: hp2010.nhlbihin.net/healthyeating/recipedetail.aspx?cId=0&rId=44

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