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VEGETABLE BURRITOSeat 5 to 9 a day

Hello. Here's more fruit and vegetable news you can really enjoy. Burritos, those wonderful Mexican treats, can be a real nutrition treasure. They usually have beans, which count as a low-fat, high protein, high fiber vegetable. My burritos also have lots of additional vegetables for texture and flavor. First, I sauté an onion in olive oil until soft. Add chopped garlic, 1 chopped red bell pepper, and 2 cups of sliced mushrooms. Cook until tender. Add cumin, chili powder, a dash of salt, and a can of reduced sodium black beans. Stir and heat through. Warm the tortillas, add the filling, some cilantro, and roll it up, turning the sides in to make a neat package. Heat again to seal the burrito. Just one can offers 2 vegetable servings per person. So, go on, do yourself a flavor. Enjoy your 5 or more servings of fruits and vegetables every day.

VEGETABLE BURRITOS

Serves 6
Provides 2 vegetable servings per person



1 teaspoon olive oil
1 sweet onion (2 cups)
3 cloves garlic
1 red bell pepper (1 cup)
2 cups sliced mushrooms
½ teaspoon cumin
1 teaspoon chili powder
dash of salt
1 15-ounce can reduced sodium black beans (1½ cups)
4 flour tortillas
½ cup chopped cilantro


1. Preheat the oven to 350°F. Heat the oil in a high-sided skillet. Sauté the onions until soft and just slightly golden, 5 minutes. Add the garlic, bell pepper, and mushrooms, and cook until the vegetables are tender, about 5 minutes. Stir in the black beans with a little of their liquid and heat through.

2. Heat the tortillas in a paper bag in the microwave about 1 minute. Lay the warm tortillas on the counter and divide the filling among them and scatter cilantro on top. Roll, turning in the sides, into a neat package. Lay in a baking dish covered lightly with aluminum foil and warm through in the oven, 10 minutes (20 to 30 minutes if they have been made earlier and chilled). 
 
Nutritional Analysis
231 calories
5 g fat
18% calories from fat
1 g saturated fat
4% calories from saturated fat
44 g carbohydrates
362 mg sodium
9 g dietary fiber 

 

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