These corn and black bean burritos are high in flavor and easy to make.
Ingredients
¼ cup scallions (green onions), rinsed
and sliced into ¼-inch wide circles, including green tops
¼ cup celery, rinsed and finely diced
1¼ cup frozen yellow corn
½ ripe avocado, peeled and diced
2 Tbsp fresh cilantro, chopped (or substitute 2 tsp dried coriander)
1 can (15½ oz) black beans, drained and rinsed
¼ cup reduced-fat shredded cheddar cheese
¼ cup salsa or taco sauce (look for lowest sodium version)
12 (9-inch) whole-wheat tortillas
Directions
Preheat oven to 350 °F. Combine scallions, celery, and corn in a small saucepan. Add just enough water to cover. Cover, bring to a boil, and reduce heat to medium. Simmer for 5 minutes, until vegetables soften. Drain vegetables. Set aside to cool. Combine avocado, cilantro, and beans in a large mixing bowl. Add cheese and salsa, and mix. When corn mixture has cooled slightly, add to avocado mixture. In a large nonstick pan over medium heat, warm each tortilla for about 15 seconds on each side. Place each tortilla on a flat surface. Spoon 1/3 cup of the mixture into the center of the tortilla. Fold the top and bottom of the tortilla over the filling. Fold in the sides to make a closed packet. Repeat with the remaining tortillas. When all tortillas are wrapped, continue heating in the oven 5 minutes, until all are warm and cheese is melted.
Tip: Try serving with extra salsa on the side
Nutritional Information
Calories: 189
Total fat: 3 g
Saturated fat: 0 g
Cholesterol: 0 mg
Sodium: 257 mg
Total fiber: 3 g
Protein: 8 g
Carbohydrates: 34 g
Potassium: 204 mg
Preparation time: 20 minutes
Cooking time: 5 minutes
Servings: 12
Serving size: 1 burrito
From keep the beat recipes, National Heart, Lung, and Blood Institute, National Institutes of Health
