Thursday, January 21, 2010

Bean Burritos

I've been talking with a friend lately about a diet that helps control diabetes. It's so difficult to maintain a healthful diet in our American land of quick, cheap, fast foods that are so unhealthful. It's so easy to pick up a "meal" of sugar laden soda with a fat laden burger and fries. It may be filling for the stomach, but it doesn't do anything to promote health. Here's a recipe for bean burritos that is nutritious and delicious. Make enough for left overs, and you've got a healthy lunch, too!


1 tsp olive oil
1/2 cup chopped onion
1/2 tsp minced garlic
1 tsp chili powder
1 can black beans, drained and rinsed
1/2 cup tomato salsa
4 - 6 whole wheat flour tortillas
1/2 cup low fat sour cream or Greek yogurt
1 cup lettuce, small leaves or chopped
1/2 cup shredded low fat cheese
1 cup tomato salsa


Heat olive oil in a non stick frying pan. Add onion and cook for about 3 or 4 minutes until soft. Add garlic and chili powder and cook for an additional minute. Add the drained and rinsed black beans and the tomato salsa. Cook for just a few minutes more to heat the beans and tomatoes. Meanwhile, heat the tortillas. These can either be wrapped in plastic wrap and heated in the microwave for a few seconds or can be toasted in a dry non stick skillet for about 30 seconds per side.

To assemble, spoon about 1/4 cup bean mixture down the center of each tortilla, add 1 tablespoon of sour cream or yogurt, 1/4 cup lettuce, 1 tablespoons of cheese, and 2 tablespoons of salsa. Roll and enjoy!

Stealthy Cooking Tip: Adding salsa to the bean mixture and serving more on the burrito adds lots of vegetable goodness to this dish. Cutting the cheese won't be noticed, especially if the cook is the one who assembles the burritos. Whole wheat flour tortillas add extra whole grains to the diet. I've found some tasty ones at my local farmers market, but also enjoy the "Sprouted Whole Wheat" ones made by Alvarado St Bakery.

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