High-fibre beans, meat and vegetables get all rolled up in a tortilla for a quick and nutritious lunch. Bake the dish as described then divide it into packages or bake the burritos individually wrapped in foil. A quick reheat in the microwave at school will make an irresistible lunch.
- Portion size 4 servings
- Credits : Canadian Living's Eat Right: Spring 2004
Ingredients
Method
In nonstick skillet, heat oil over medium-high heat; cook beef, breaking up with spoon, until no longer pink, about 5 minutes. Drain off fat. Add onion, garlic, green pepper, paprika, cumin, oregano and pepper; cook, stirring occasionally, until onion is tender, about 5 minutes.
Drain and rinse beans; mash half and stir into skillet along with remaining whole beans and salsa. Bring to boil; remove from heat.
Spoon about 3/4 cup (175 mL) of the beef mixture over bottom two-thirds of each tortilla; roll up. Place in lightly greased 13- x 9-inch (3 L) glass baking dish. Sprinkle with cheese. (Make-ahead: Cover and refrigerate for up to 24 hours; increase baking time by 10 minutes.) Cover with foil and bake in 400°F (200°C) oven until steaming, about 20 minutes.
Nutritional facts <b>Per serving:</b> about
- Sodium 1035 mg
- Protein 34 g
- Calories 618.0
- Total fat 20 g
- Cholesterol 55 mg
- Saturated fat 7 g
- Total carbohydrate 76 g
%RDI
- Iron 49.0
- Folate 37.0
- Calcium 20.0
- Vitamin A 13.0
- Vitamin C 60.0
