Beef and Bean Burrito Bake
High-fibre beans, meat and vegetables get all rolled up in a tortilla for a quick and nutritious lunch. Bake the dish as described then divide it into packages or bake the burritos individually wrapped in foil. A quick reheat in the microwave at school will make an irresistible lunch.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 618 |
| pro | 34 g |
| total fat | 20 g |
| sat. fat | 7 g |
| carb | 76 g |
| fibre | 10 g |
| chol | 55 mg |
| sodium | 1.035 mg |
| % RDI: | - |
| calcium | 20% |
| iron | 49% |
| vit A | 13% |
| vit C | 60% |
| folate | 37% |
Suggested Recipes
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1 tsp (5 mL) vegetable oil
12 oz (375 g) lean ground beef
1 onion, chopped
1 clove garlic, minced
1 sweet green pepper, chopped
1 tsp (5 mL) paprika
1/2 tsp (2 mL) each ground cumin and dried oregano
1/4 tsp (1 mL) pepper
1 can (19 oz/540 mL) pinto or red kidney beans
1 cup (250 mL) salsa
Eight 8-inch (20 cm) flour tortillas
1/2 cup (125 mL) shredded monterey jack or cheddar cheese
Preparation:
In nonstick skillet, heat oil over medium-high heat; cook beef, breaking up with spoon, until no longer pink, about 5 minutes. Drain off fat. Add onion, garlic, green pepper, paprika, cumin, oregano and pepper; cook, stirring occasionally, until onion is tender, about 5 minutes.
Drain and rinse beans; mash half and stir into skillet along with remaining whole beans and salsa. Bring to boil; remove from heat.
Spoon about 3/4 cup (175 mL) of the beef mixture over bottom two-thirds of each tortilla; roll up. Place in lightly greased 13- x 9-inch (3 L) glass baking dish. Sprinkle with cheese. (Make-ahead: Cover and refrigerate for up to 24 hours; increase baking time by 10 minutes.) Cover with foil and bake in 400°F (200°C) oven until steaming, about 20 minutes.
Additional Information
-
Variation
Beef and Bean Burritos: Instead of baking in dish, eat the burritos as soon as they are rolled up.
Tags:
Lunch; Meat-Beef; Vegetables; Beans and Legumes; Cheese/Other Dairy; Bake; For Kids;
Source
Canadian Living's Eat Right: Spring 2004
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