Corn and Black Bean Burritos
These burritos are high in flavor and easy to make
Recipe Source: Deliciously Healthy Dinners
Prep time Cook time Yields Serving Size
20 minutes 5 minutes 12 servings 1 burrito
1/4 C scallions (green onions), rinsed and sliced into 1/4-inch wide circles, including green tops
1/4 C celery, rinsed and finely diced
1 1/4 C frozen yellow corn
1/2 ripe avocado, peeled and diced
2 Tbsp fresh cilantro, chopped (or substitute 2 tsp dried coriander)
1 can (15 1/2 oz) black beans, drained and rinsed
1/4 C reduced-fat shredded cheddar cheese
1/4 C salsa or taco sauce (look for lowest sodium version)
12 (9-inch) whole-wheat tortillas
Total fat 3 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 257 mg
Total fiber 3 g
Protein 8 g
Carbohydrates 34 g
Potassium 204 mg
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. Add cheese and salsa, and mix.
5, When corn mixture has cooled slightly, add to avocado mixture.
6, In a large nonstick pan over medium heat, warm each tortilla about 15 seconds on each side. Place each tortilla on a flat surface. Spoon ? 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.
7, Repeat with the remaining tortillas.
8, When all tortillas are wrapped, continue heating in the oven 5 minutes, until all are warm and cheese is melted.
Tip: Try serving with extra salsa on the side.
Photo & recipe courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.
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