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Recipes February 21, 2014

Black Bean Burritos

Heat oil in large skillet over medium heat. Add onion; cook, stirring often, until softened, 3 to 5 minutes. Add jalapeño, garlic, cumin, and chile powder; cook, stirring, 30 seconds. Add beans, water, and salsa. Bring to a simmer. Cook, uncovered, over medium heat until much of the liquid has evaporated, but mixture is still a little saucy, 5 to 10 minutes. Mash about one quarter of the beans. Stir whole and mashed beans together. Stir in lime juice.

Meanwhile, heat tortillas. To heat in microwave: Wrap individually in paper towels and microwave at High power for 10 to 15 seconds per tortilla. To heat tortillas on stovetop: Heat tortillas, one at a time, in dry medium skillet (not nonstick) over medium heat until puffed, about 20 seconds per side. You can also enclose tortillas in a foil packet and heat in 350ºF-oven for about 10 minutes.

To serve, spoon a scant 1/2 cup bean mixture down center of each warm tortilla, Garnish each one with 2 Tbsp cheese, 2 Tbsp lettuce, 1 Tbsp avocado, 1 Tbsp cilantro and 1 Tbsp yogurt. Fold bottom of tortilla over filling. Fold left side over filling, then warp to the right to enclose filling.  

Yield: 4 servings.

Per serving (with garnishes): Calories: 390. Total fat: 16 grams. Saturated fat: 3 grams. Cholesterol: 10 milligrams. Sodium: 400 milligrams. Carbohydrates: 45 grams: Fiber: 11 grams. Protein:  16 grams.

Ingredient Note: We tested and analyzed the recipe using Eden Organic No Salt Added Black Beans, which are available in many supermarkets and natural foods stores. If you cannot find low-sodium canned beans, used regular canned beans, but be sure to drain and rinse them thoroughly. Regular canned black beans may contain about 480 milligrams sodium, but the simple step of rinsing reduces sodium by about 40%. 

4

Ingredients

  • 2 tsp canola oil
  • 1 cup onion (chopped)
  • 2 tbsp jalapeno pepper, minced
  • 2 cloves garlic, minced
  • 1 tbps ground cumin
  • 1 tsp ancho chile powder or regular chile powder
  • 15 oz no-salt-added black beans, drained and rinsed
  • 3/4 cup water
  • 1/3 cup prepared salsa
  • 1 tbsp lime juice
  • 4 large whole-wheat flour tortillas
  • 1/2 cup shredded reduced-fat Pepper Jack cheese
  • 1/2 cup shredded romaine lettuce
  • 1 large avocado (peeled and coarsely mashed)
  • 4 tbsp cilantro leaves (torn)
  • 4 tbsp greek nonfat plain yogurt

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