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Eating Well with Kim

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Beef and Beans BurritoBeef and Beans Burrito



1 pound extra lean ground beef (95/5)
1 small onion, chopped
1 (8 oz.) can low sodium tomato sauce
1 (15 oz.) can black beans, rinsed (look for the lowest sodium version)
1 Tbs. chili powder
1 tsp. ground cumin
1 tsp. garlic powder
2 cups shredded low fat cheese
1 large tomato, chopped
2 cups shredded lettuce
3/4 cup salsa
10 (8-inch) whole wheat flour tortillas

Brown the ground beef and onion over medium heat in nonstick skillet coated with cooking spray. Add tomato sauce, black beans and seasonings. Warm through. Remove meat/bean mixture from heat. Warm tortillas. To assemble burritos, fill each tortilla with meat and bean mixture (a scant 1/2 cup for each burrito). Top the meat with cheese, and 1 tablespoon of salsa. Fold burrito, top with lettuce and tomato and serve.


Yield: 10 burritos Nutrient Breakdown: 340 Calories, 11g Fat (5g saturated fat); Cholesterol 45mg, Sodium 492mg, Carbohydrate 41g, Fiber 8g, Protein 23g Nutrition Bonus: 25 percent daily value for vitamin A and Calcium, 15 percent daily value for vitamin C, 20 percent daily value for Iron Carbohydrate Choices: 3 Carbohydrates, 2 Lean Meat, 1 Fat Kim’s Note: Make all the burritos ahead and wrap them individually for an easy grab and go meal or snack. A word about sodium: The original version of this recipe was more than 1,000 mg of sodium. I used individual seasonings versus a seasoning packet and then shopped for the lowest sodium version of each product to reduce the sodium. For example Kroger brand whole wheat tortillas have 210mg sodium each compared to a name brand product which has 380mg sodium each.
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