Monday, December 3, 2007

Black Bean Burritos

These tasty burritos have 6 grams of fiber each!

Prep: 20 minutes
Cook: 25 minutes
Yield: 8 servings

1 can (16 ounces) refried beans
1 can (15 ounces) black beans, rinsed and drained
1-1/2 cups salsa, divided
1 cup fresh broccoli florets, chopped
1 cup (4 ounces) shredded reduced-fat cheddar cheese, divided
1 small onion, finely chopped
2 teaspoons ground cumin
8 flour tortillas (8 inches), warmed

In a large bowl, combine the refried beans, black beans, 1 cup salsa, broccoli, 3/4 cup cheese, onion and cumin. Spoon down the center of each tortilla; roll up. Place seam side down in a baking dish coated with cooking spray.

Cover and bake at 350° for 20 minutes or until heated through. Uncover; top with remaining salsa and cheese. Bake 5 minutes longer or until cheese is melted.

Tips and Tricks
I used full fat cheddar cheese, but cut the total amount down. If you buy sharp cheddar, the more distinct flavor means you can use less overall without compromising your dish. I also used frozen broccoli. Try throwing in extra veggies, like sliced green peppers or halved cherry tomatoes.
Make It Healthier
Serve in whole grain tortillas. Use natural salsa.
How Kids Can Help
Older kids can grate the cheese. Younger kids can rinse the beans and stir the filling.

Nutrition Facts
1 burrito equals 305 calories, 7 g fat (3 g saturated fat), 15 mg cholesterol, 823 mg sodium, 45 g carbohydrate, 6 g fiber, 14 g protein. Diabetic Exchanges: 3 starch, 1 very lean meat, 1 vegetable, 1/2 fat

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