Sometimes on a busy evening it’s great to have a quick handheld meal that you can just pick up and eat. Here’s a burrito that can be made in minutes or in the morning for the evening.
Salsa adds a kick. Use a mild or strong one. The heat is up to you.
The tortillas should be warmed before they are filled. Place tortillas on paper towels in a microwave oven for 15 seconds, or wrap in foil and place in a toaster oven or oven for 5 minutes.
HELPFUL HINTS
› Any type of beans such as cannellini or black beans can be used.
› Any type of Mexican-style cheese can be used.
› A quick way to defrost the frozen corn is to place the kernels in a colander and run hot water over them for a minute.
SHOPPING LIST
› To buy: 1/2 pound 95% lean ground beef, 1 bottle tomato salsa, 1 can reduced-sodium red kidney beans, 1 bag frozen corn kernels, 1 bunch cilantro, 1 package 8- to 9-inch light flour tortillas, 1 small container reduced-fat shredded Monterey jack cheese.
› Staples: olive oil, onion.
Beef Burritos
2 teaspoons olive oil
1 cup chopped onion
1/2 pound 95% lean ground beef
1/2 cup tomato salsa
1/2 cup reduced-sodium red kidney beans
1/2 cup defrosted corn kernels
1/4 cup chopped cilantro
4 light flour tortillas (8 to 9 inch)
1 cup reduced-fat shredded Monterey jack cheese
Line a small baking tray with foil, and set aside. Heat oil in a medium-size skillet over medium-high heat. Add the onion and meat, and cook for 3 to 4 minutes, breaking up the meat with the edge of a spoon and mixing it with the onions. Stir in the tomato salsa, and heat till bubbly. Add the kidney beans, corn kernels and cilantro. Mix well. Remove from heat. Warm the tortillas. Place them on a countertop. Divide the meat mixture into four portions, and place in the center of each tortilla. Fold the top and bottom edges over fillings. Then fold in the sides. Place the four folded burritos on the foil-lined baking sheet, seam side down. Spoon the cheese over the top of the tortillas. Place the baking sheet under the broiler about 6 inches from the heat for 1 to 2 minutes for the cheese to melt. Watch to make sure the cheese doesn’t burn. Serve two burritos per person. Serve a little extra salsa on the side if you like.
Yield: 2 servings.
Per serving: 684 calories (35% from fat), 26.3 grams fat (10.9 grams saturated, 9.4 grams monounsaturated), 108 milligrams cholesterol, 54.1 grams protein, 67.4 grams carbohydrates, 18.8 grams fiber, 1,323 milligrams sodium.
— By Linda Gassenheimer
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.”