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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Bean and Vegetable Burrito
Yield: Makes 4 servings
The combination of amino acids from beans, corn, tortillas and cheese provides a high quality complex protein we often depend on meat to provide.
Ingredients:
1
tablespoon olive oil
1
medium onion, thinly sliced
1
jalapeño pepper,* seeded and minced
1
tablespoon chili powder
3
cloves garlic, minced
2
teaspoons dried oregano leaves
1
teaspoon ground cumin
1
tablespoon water
1
large sweet potato, baked, cooled, peeled and diced or 1 can (16 ounces) yams in syrup, rinsed, drained and diced
1
can (about 15 ounces) black beans or pinto beans, rinsed and drained
1
cup frozen corn, thawed and drained
1
green bell pepper, chopped
2
tablespoons lime juice
3/4
cup (3 ounces) shredded reduced-fat Monterey Jack cheese
4
(10-inch) flour tortillas
Sour cream (optional)
Preparation:
1.
Preheat oven to 350°F. Heat oil in large saucepan or Dutch oven over medium-high heat. Add onion and cook, stirring often, 10 minutes or until golden. Add jalapeño pepper, chili powder, garlic, oregano and cumin; stir 1 minute more. Add water; stir. Remove from heat. Stir in sweet potato, beans, corn, bell pepper and lime juice.
2.
Spoon 2 tablespoons cheese in center of each tortilla. Top with 1 cup filling. Fold all 4 sides around filling to enclose. Place burritos seam side down on baking sheet. Cover with foil and bake 30 minutes or until heated through. Serve with sour cream, if desired.
Nutritional Information:
| Serving Size: 1 burrito | |
| Sodium | 617 mg |
| Protein | 22 g |
| Fiber | 9 g |
| Carbohydrate | 75 g |
| Cholesterol | 7 mg |
| Saturated Fat | 2 g |
| Total Fat | 9 g |
| Calories from Fat | 17 % |
| Calories | 428 |
Dietary Exchange:
| Meat | 1 |
| Vegetable | 3 |
| Starch | 4 |
| Fat | 1 |
This recipe appears in:
Mexican
