Corn and Black Bean Burritos

Posted April 05, 2011, at 3:53 p.m.

Recipe Summary:

Preparation Time: 20 minutes

Cook Time:  5 minutes

Number of Servings:  12

Serving Size:  1 burrito

Ingredients:

¼ C scallions (green onions), rinsed and sliced into ¼-inch

wide circles, including green tops

¼ C celery, rinsed and finely diced

1¼ C frozen yellow corn

½ ripe avocado, peeled and diced

2 Tbsp fresh cilantro, chopped (or substitute 2 tsp dried coriander)

1 can (15½ oz) black beans, drained and rinsed

¼ C reduced-fat shredded cheddar cheese

¼ C 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.  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.

 

Source:  Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services

http://bangordailynews.com/2011/04/05/health/corn-and-black-bean-burritos/ printed on August 27, 2014