Cheesy Bean Burrito (meatless meal)
Prep Time: 8 minutes
Cook Time: 15 minutes
Makes: 4 servings
Oven baked burritos are a quick to the table supper the whole family can enjoy. Using convenient canned beans, pre-washed spinach, and pre-shredded cheese is an easy way to get calcium into your diet.
Learn more about calcium
Ingredients
| 1 |
pinto beans, drained and rinsed can
(19 oz/540 mL) |
1 |
| 1/4 cup |
mild medium or hot tomato salsa |
50 mL |
| 1 tbsp |
taco seasoning mix |
15 mL |
| 4 |
low fat whole wheat flour tortillas large (burrito-size) |
4 |
| 1- 1/3 cup |
shredded reduced fat mild cheddar cheese |
325 mL |
| 2 cups |
baby spinach leaves |
500 mL |
| 1/2 cup |
nonfat or reduced fat sour cream |
125 mL |
| 1/4 cup |
chopped green onions |
50 mL |
Directions
- Preheat oven to 350 º F (180º C).
- In medium bowl, combine beans, salsa, and taco seasoning mix; with potato masher or fork, mash into coarse purée.
- Arrange tortillas on work surface. Spoon 1/4 of bean mixture down centre of each. Top with 1/3 cup (75 mL) cheese followed by 1/2 cup (125 mL) spinach.
- Fold in ends of each tortilla and roll up. Place seam-side-down on ungreased baking sheet. Cover loosely with piece of foil and bake for 15 minutes or until cheese is melted.
- Serve topped with dollop of sour cream and sprinkle of green onions.
Nutrients Per Serving
| Calories: 325 |
Carbohydrate: 43 g |
| Fat: 8 grams fat (4.7 grams saturated fat) |
Fibre: 16g |
| Cholesterol: 20 mg |
Protein: 19 g |
| Sodium: 1065 mg |
|