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NHLBIHIN

Corn and Black Bean Burritos

These burritos are high in flavor and easy to make

Recipe Source: Deliciously Healthy Dinners
Prep time Cook time Yields Serving Size
20 minutes 5 minutes 12 servings 1 burrito

Ingredients

¼ C scallions (green onions), rinsed and sliced into ¼-inch wide circles, including green tops

¼ C celery, rinsed and finely diced

1¼ C 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 C reduced-fat shredded cheddar cheese

¼ C salsa or taco sauce (look for lowest sodium version)

12 (9-inch) whole-wheat tortillas

Photograph of the completed recipe.
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

Directions

  • 1
    Preheat oven to 350 °F.
  • 2
    Combine scallions, celery, and corn in a small saucepan. Add just enough water to cover.
  • 3
    Cover, bring to a boil, and reduce heat to medium. Simmer for 5 minutes, until vegetables soften. Drain vegetables. Set aside to cool.
  • 4
    Combine avocado, cilantro, and beans in a large mixing bowl. Add cheese and salsa, and mix.
  • 5
    When corn mixture has cooled slightly, add to avocado mixture.
  • 6
    In a large nonstick pan over medium heat, warm each tortilla about 15 seconds on each side. Place each tortilla on a flat surface. Spoon ⅓ 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.
  • 7
    Repeat with the remaining tortillas.
  • 8
    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.

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Archived page, reproduced from a 2011 copy. It is reference material, not current guidance.