Side Pannel
Bean and Corn Burritos
Ingredients List
- Vegetable cooking spray
- 1/2 c Onion -- chopped
- 1/4 c Green pepper -- diced
- 1 ts Pickled jalapeno pepper --
- Minced
- 1 ts Ground cumin
- 1/8 ts Ground white pepper
- 16 oz Can light red kidney beans
- Drained and mashed
- 1/2 c Frozen whole kernel corn --
- Thawed and drained
- 4 8-inch flour tortillas
- 3/4 c Shredded reduced fat sharp
- Cheddar cheese
- 1 c Commercial medium salsa
- 1/4 c Nonfat sour cream
- Alternative
- Jalapeno pepper slices --
- Opt
- Fresh cilantro sprigs --
- Opt
Directions
Coat a small nonstick skillet with cooking spray; place over medium heat
until hot. Add onion, green pepper, jalapeno pepper, and garlic; saute
until tender. Stir in cumin and white pepper. Cook 1 minute, stirring
constantly. Remove from heat; stir in mashed beans and corn. Spread 1/2
cup bean mixture evenly over surface of each tortilla. Sprinkle 3
tablespoons cheese down center of each tortilla. Roll up tortillas, and
place seam side down on a medium baking sheet. Bake at 425~ for 7 to 8
minutes or until thoroughly heated. For each serving, top each burrito with
1/4 cup salsa and 1 tablespoon sour cream. If desired, garnish with
jalapeno pepper slices and fresh cilantro sprigs. Yield: 4 servings (355
calories [20% from fat] per serving). Fat 7.8g (Sat 3.2g, Mono 2.6g, Poly
1.2g) Protein 18.5g Carbohydrate 57.1g Fiber 5.4g Cholesterol 14 mg Sodium
316mg
until hot. Add onion, green pepper, jalapeno pepper, and garlic; saute
until tender. Stir in cumin and white pepper. Cook 1 minute, stirring
constantly. Remove from heat; stir in mashed beans and corn. Spread 1/2
cup bean mixture evenly over surface of each tortilla. Sprinkle 3
tablespoons cheese down center of each tortilla. Roll up tortillas, and
place seam side down on a medium baking sheet. Bake at 425~ for 7 to 8
minutes or until thoroughly heated. For each serving, top each burrito with
1/4 cup salsa and 1 tablespoon sour cream. If desired, garnish with
jalapeno pepper slices and fresh cilantro sprigs. Yield: 4 servings (355
calories [20% from fat] per serving). Fat 7.8g (Sat 3.2g, Mono 2.6g, Poly
1.2g) Protein 18.5g Carbohydrate 57.1g Fiber 5.4g Cholesterol 14 mg Sodium
316mg
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