Tested till perfect Beef and Bean Burrito Bake

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.

By The Canadian Living Test Kitchen

Source: Canadian Living's Eat Right: Spring 2004

Recipe4 out of 5 based on 3 ratings.
  • rating starrating starrating starrating starrating star
  • Portion size 4

Ingredients

  • 1 tsp 1tspvegetable oil
  • 12 oz 12ozlean ground beef
  • 1 1oniononions, chopped
  • 1 1clove garliccloves of garlic, minced
  • 1 1sweet green peppersweet green peppers, chopped
  • 1 tsp 1tsppaprika
  • 1/2 tsp 1/2tspground cumin
  • 1/2 tsp 1/2tspdried oregano
  • 1/4 tsp 1/4tsppepper
  • 1 can (19 oz/540 mL) 1can (19 oz/540 mL)pinto beanspinto beans or red kidney beans
  • 1 cup 1cupsalsa
  • 8 88-inch flour tortilla8-inch flour tortillas
  • 1/2 cup 1/2cupshredded Monterey Jack cheese or Cheddar cheese
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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.

Nutritional Information Per serving: about

cal 618 pro 34g total fat 20g sat. fat 7g
carb 76g fibre 10g chol 55mg sodium 1,035mg

% RDI:

calcium 20 iron 49 vit A 13 vit C 60
folate 37
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