Ground Beef Bean And Corn Burritos

Ground Beef, Bean, and Corn Burritos

Posted by admin 19 November, 2008 (0) Comment

What you need
For the beef (can substitute extra-lean ground turkey)
1⁄2 pound 93 percent lean ground beef
1 teaspoon ground cumin seed
1⁄4 teaspoon garlic powder
1⁄4 teaspoon onion powder
1⁄8 teaspoon dried Mexican oregano leaves
1⁄2 teaspoon low-calorie or calorie-free seasoning (e.g., Mrs. Dash)
1⁄8 teaspoon ground black pepper
Pinch cayenne pepper

For the beans
1 15-ounce can black beans, drained but not rinsed
1 1⁄4 teaspoons ground cumin seed
1⁄4 teaspoon garlic powder
1⁄2 teaspoon onion powder
1⁄8 teaspoon dried Mexican oregano leaves
1⁄2 teaspoon low-calorie or calorie-free seasoning (e.g., Mrs. Dash)
1⁄4 teaspoon ground black pepper
Pinch cayenne pepper
1 tablespoon low-sodium mild salsa
1⁄2 10-ounce package frozen corn, thawed
4 100 percent whole-grain tortillas
1⁄4 cup reduced-fat shredded sharp cheddar or reduced-fat
Mexican blend cheese (optional)
1⁄4 medium avocado, chopped

Directions
To prepare the beef: Preheat a heavy skillet on medium heat. Place beef in the skillet. Add spices and cook, stirring frequently, until beef is fully browned. Set aside.
To prepare the beans: Place beans in a medium saucepan over low heat. Add spices and salsa. Cook covered for 15 to 20 minutes.
To prepare the corn: Follow package directions.
To assemble burritos: Warm tortillas, covered by a wet paper towel, in the microwave on high for 30 seconds. Place about 1⁄4 cup each of beans, meat, and corn in a stripe down the center of the tortilla. Top with cheese (optional) and avocado. Wrap and serve immediately.

Makes 2 servings and takes less than 20 minutes to prepare

Ground beef without cheese: 570 calories (42g protein, 92g carbs, 11g fat)
Ground beef with cheese: 620 calories (46g protein, 92g carbs, 14g fat)
Ground turkey without cheese: 560 calories (48g protein, 92g carbs, 8g fat)
Ground turkey with cheese: 610 calories (52g protein, 92g carbs, 11g fat)