Spicy bean burritos
Australian Sports Commission
FILLING
spray canola or olive oil
1 onion, finely chopped
1 teaspoon ground cumin
1 teaspoon ground coriander
440 g can red kidney beans, rinsed and drained
400 g can crushed tomatoes
2 tablespoons tomato paste
2 teaspoons MAGGI Chilli Sauce
8 flour tortillas
4 large lettuce leaves, shredded
3 tomatoes, chopped
½ cup grated reduced-fat tasty cheese
4 tablespoons low-fat natural yoghurt
To make the filling, spray a nonstick frying pan with oil and heat. Add the onion and cook over medium heat for 3 minutes or until soft. Add spices and cook, stirring, for 1 minute. Add the beans, tomatoes, tomato paste and chilli sauce. Bring to the boil, reduce the heat and simmer for 4 minutes or until thickened slightly. To serve, divide the filling into four and place on a double layer of tortillas. Roll up and top with lettuce, tomato, cheese and yoghurt.
| ANALYSIS per serve |
2
|
4
|
|---|---|---|
| Energy kJ (Cal) |
4203 (1004
|
2101 (502)
|
| Carbohydrate (g) |
159
|
80
|
| Protein (g) |
51
|
25
|
| Fat (g) |
17
|
9
|
| Iron, Calcium, Fibre, Zinc |
Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 2-4
Heath Francis