Saturday, April 28, 2007

Bean 'n' Rice Burritos

Prep/Total Time: 25 minutes
Yield: at least 8 servings

1 1/2 cups water
1 1/2 cups uncooked instant brown rice
1 medium green pepper, diced
1/2 cup chopped onion
1 teaspoon minced garlic
1 tablespoon olive oil
1 tablespoon chili powder
1 teaspoon ground cumin
1/8 teaspoon crushed red pepper flakes
1 can (15 ounces) black beans, rinsed and drained
8 flour tortillas (8 inches), warmed
1 cup salsa
reduced-fat shredded cheddar cheese and reduced-fat sour cream, optional

In a small saucepan, bring water to a boil. Add rice; return to a boil. Reduce heat; cover and simmer for 5 minutes. Remove from the heat. Let stand for 5 minutes or until water is absorbed.

Meanwhile, in a large skillet, saute the green pepper, onion and garlic in oil for 3-4 minutes or until tender. Stir in the chili powder, cumin and pepper flakes until combined. Add beans and rice; cook and stir for 4-6 minutes or until heated through.

Spoon about 1/2 cup of filling of-center on each tortilla; top with 2 tablespoons salsa. Fold side and ends over filling and roll up. Serve with cheese and sour cream if desired.

Tips and Tricks
I used one clove of fresh garlic and a garlic press. I cooked the rice in the microwave. I also omitted the cumin because I was out and it didn't make that much of a difference. This recipe made so much filling, I used it to make the burritos, then wrapped most of them in foil and froze them. They made great lunches for my husband.
Make It Healthier
Rinsing the beans removes most of the salt. Serve on whole wheat tortillas. Use less olive oil for sauteing. Add frozen corn to the filling.
How Kids Can Help
Measure water and rice. Use food chopper to chop pepper and onions. Measure spices.

Nutrition Facts
1 burrito (calculated without cheese and sour cream) equals 290 calories, 6 g fat (1 g saturated fat), 0 cholesterol, 504 mg sodium, 51 g carbohydrate, 6 g fiber, 11 g fiber

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