Weight Loss Support Group Recipes

WolfyOne · 02-21-2010, 07:18 PM

Black Bean & Sweet Potato Burritos

10 (7 inch) flour tortillas
2 teaspoons canola oil
1 medium onion chopped ( 1 cup)
2 garlic cloves, minced
4 teaspoons ground cumin
1/2 teaspoon dried oregano
3/4 cup vegetable broth
1 medium sweet potato, peeled, diced (3 cups)
1 (14 1/2 oz) can mild green chile-seasoned diced tomatoes, undrained
1 (15 to 19 oz) can black beans, drained, rinsed
3/4 cup frozen corn
1/4 chopped fresh cilantro
1 tablespoon fresh lime juice
1/8 teaspoon ground pepper
2/3 cup (2 oz) grated cheese (Pepper Jack or Monterey Jack) (optional)
1/3 cuo lowfat sour cream (optional)

1) Heat oven to 325 F. Wrap tortillas in aluminum foil; heat in oven 15 to 20 minutes or until steaming.

2) Meanwhile, in large skillet, heat canola oil over medium heat. Add onion; cook, stirring often, 2 to 3 minutes or until softened. Add garlic, cumin and oregano; cook 30 seconds, stirring. Add broth and sweet potatoes; bring to a simmer. Cover, cook 5 minutes.

3) Add tomatoes, beans and corn; return to simmer. Cover; cook an additional 5 to 10 minutes or until sweet potato is tender. Use potato masher to mash about 1/4 of the vegetable mixture in skillet. ( this will thicken burrito filling and make it cohesive.) Stir mashed and unmashed portions together. Stir in cilantro, lime juice and pepper.

4) To serve, spoon about 1/2 cup of the sweet potato filling down center of each warm tortilla. Sprinkle with about 1 tablespoon cheese. Fold in edges of tortilla, then fold one side over filling and wrap up burrito. Serve with sour cream for dipping.

5 servings
Preparation time: 20 minutes
Ready to serve: 40 minutes

Per serving: 450 calories, 13 g total fat (4.5 saturated fat), 16 g protein, 67 g carbs, 16 mg cholesterol, 1041 sodium, 10 g fiber.
Star nutrients: Vitamin A (120%) Vitamin C (33%) Calcium (26%) Fiber (39%) Folate (23%) Iron (27%) Vitamin B6 (15%) Copper ( 17%) Niacin (19%) Phosphorus (20%) Riboflavin (20%)

NOTE: To cut sodium, use salt free cans of beans, chile-tomato and vegetable broth

02-21-2010, 07:18 PM	#11
WolfyOne Magically Delicious How Do You Identify?: Gentle Butch Relationship Status: Single and content Join Date: Nov 2009 Location: Minnesota Posts: 6,558 My Photo Gallery Thanks: 22,052 Thanked 15,391 Times in 4,138 Posts Rep Power: 21474858	Black Bean & Sweet Potato Burritos 10 (7 inch) flour tortillas 2 teaspoons canola oil 1 medium onion chopped ( 1 cup) 2 garlic cloves, minced 4 teaspoons ground cumin 1/2 teaspoon dried oregano 3/4 cup vegetable broth 1 medium sweet potato, peeled, diced (3 cups) 1 (14 1/2 oz) can mild green chile-seasoned diced tomatoes, undrained 1 (15 to 19 oz) can black beans, drained, rinsed 3/4 cup frozen corn 1/4 chopped fresh cilantro 1 tablespoon fresh lime juice 1/8 teaspoon ground pepper 2/3 cup (2 oz) grated cheese (Pepper Jack or Monterey Jack) (optional) 1/3 cuo lowfat sour cream (optional) 1) Heat oven to 325 F. Wrap tortillas in aluminum foil; heat in oven 15 to 20 minutes or until steaming. 2) Meanwhile, in large skillet, heat canola oil over medium heat. Add onion; cook, stirring often, 2 to 3 minutes or until softened. Add garlic, cumin and oregano; cook 30 seconds, stirring. Add broth and sweet potatoes; bring to a simmer. Cover, cook 5 minutes. 3) Add tomatoes, beans and corn; return to simmer. Cover; cook an additional 5 to 10 minutes or until sweet potato is tender. Use potato masher to mash about 1/4 of the vegetable mixture in skillet. ( this will thicken burrito filling and make it cohesive.) Stir mashed and unmashed portions together. Stir in cilantro, lime juice and pepper. 4) To serve, spoon about 1/2 cup of the sweet potato filling down center of each warm tortilla. Sprinkle with about 1 tablespoon cheese. Fold in edges of tortilla, then fold one side over filling and wrap up burrito. Serve with sour cream for dipping. 5 servings Preparation time: 20 minutes Ready to serve: 40 minutes Per serving: 450 calories, 13 g total fat (4.5 saturated fat), 16 g protein, 67 g carbs, 16 mg cholesterol, 1041 sodium, 10 g fiber. Star nutrients: Vitamin A (120%) Vitamin C (33%) Calcium (26%) Fiber (39%) Folate (23%) Iron (27%) Vitamin B6 (15%) Copper ( 17%) Niacin (19%) Phosphorus (20%) Riboflavin (20%) NOTE: To cut sodium, use salt free cans of beans, chile-tomato and vegetable broth __________________ Being deeply loved by someone gives you strength; loving someone deeply gives you courage --- Lao Tzo