Health

Spicy Black Bean Burritos

blck-bean-burrito RecipeLeigh Beisch

Ingredients

  • Salsa:
  • 5 to 6 ripe chopped seeded plum tomatoes
  • 1/2 cup minced fresh cilantro
  • 1/4 cup chopped red onion
  • 1 chipotle chile in adobo sauce, finely chopped
  • 3 tablespoons fresh lime juice (about 2 limes)
  • 1/4 teaspoon sea salt or kosher salt
  • Burritos:
  • 1 cup hot cooked white rice
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1/4 cup finely chopped red onion
  • 2 garlic cloves, minced
  • 2 teaspoons ground cumin
  • 1/4 teaspoon salt
  • Tofu:
  • 1 tablespoon olive oil
  • 2 (8-ounce) packages extra-firm smoked tofu, cut into 1/4-inch strips
  • 4 (8-inch) whole wheat tortillas
  • 2 cups shredded iceberg lettuce
  • 1/2 cup reduced-fat sour cream

Preparation

1. For the salsa, combine all of the salsa ingredients in a medium bowl; refrigerate until ready to serve.

2. For the burritos, combine rice, beans, onion, garlic, and cumin in a medium bowl. Stir in 1/4 teaspoon salt; set aside.

3a. For the tofu, heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add tofu; cook 5 minutes or until heated through, turning once.

3b. To use chicken: Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add the chicken, and sauté 6 minutes on each side or until done. Cut chicken into into 1/4-inch strips.

4. Spread 1/4 cup of rice over the bottom half of a tortilla, leaving a 1-inch border. Top rice mixture with 1/4 of the tofu or chicken, 2 tablespoons salsa, 1/2 cup shredded lettuce, and 2 tablespoons of sour cream; roll up. Repeat with remaining ingredients. Slice each burrito in half, and serve.

Nutritional analysis with chicken: Calories 366 (37% from fat); Fat 15g (sat 5g, mono 6g, poly 1g); Cholesterol 51mg; Protein 19g; Carbohydrate 37g; Sugars 5g; Fiber 5g; Iron 3mg; Sodium 394mg; Calcium 109mg

Print

    To make this recipe flexitarian, replace the smoked tofu with 4 (4-ounce) skinless boneless chicken breast halves. Prep: 40 minutes; Cook: 5 minutes for tofu, 12 minutes for chicken.

  • Yield: 8 servings (serving size: 1/2 burrito)

Nutritional Information

Calories per serving:355
Fat per serving:15g
Saturated fat per serving:5g
Monounsaturated fat per serving:5g
Polyunsaturated fat per serving:1g
Protein per serving:13g
Carbohydrates per serving:39g
Fiber per serving:5g
Cholesterol per serving:20mg
Iron per serving:3mg
Sodium per serving:367mg
Calcium per serving:175mg

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