(NC)—Rice and Beef Burritos offer families a portable and worry-free meal when leading an on-the-go lifestyle. Whether running to soccer practice, swimming lessons or a t-ball game, rice, fresh vegetables, black beans and lean ground beef will give your body the fuel it needs for maximum performance.

1/2 lb extra lean ground beef 250g

1 cup minced onion 250 mL

1 tsp ancho chili powder* 5 mL

1/2 tsp ground cumin 2 mL

1 19 oz (540 mL) can black beans, rinsed well and drained 1

1-1/2 cups salsa (mild, medium or hot) 375 mL

1 cup frozen corn kernels 250 mL

3 cups cooked white or brown short or long grain U.S. rice 750 mL

6 10-inch whole grain tortillas 6

3 cups chopped romaine lettuce 750 mL

1-1/2 cups shredded Monterey Jack cheese 375 mL

12 thin slices, ripe avocado 12

Sprigs of cilantro

Lime wedges

Sour cream or plain yogurt

In a large skillet, cook ground beef over medium-high heat until no pink remains, about 10 minutes. Drain any fat, crumble and return meat to skillet. Add onion, ancho chili powder and cumin. Cook, stirring often, until onions are slightly softened; about 5 minutes. Stir in beans and salsa. Cook until heated through, about 5 minutes. Stir in corn (do not need to thaw) and rice until well combined.

To serve: Spoon about 1 cup (250 mL) of the rice mixture in the center of each tortilla. Top with 1/2 cup (125 mL) lettuce and 1/4 cup (50 mL) of cheese and two pieces of avocado. Add a sprig of cilantro, a squeeze of lime and dollop of sour cream/yogurt if desired. Fold bottom edge, then sides; roll up.

Can be served cold, at room temperature or warmed in the microwave if desired.

Makes 6 servings.

* Substitute chili powder if ancho chili powder is not available

PER SERVING (1/6 of filling and 1 burrito): about 440 cal, 21 g pro, 11 g total fat, 64 g carb, 6 g fibre, 750 mg sodium

Source: www.riceinfo.com

- News Canada

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Mushroom Burritos

(NC)—Getting your little ones to eat and enjoy mushrooms can be harder than it sounds. With this fabulous burrito style dinner, your kids will be asking for “more mushrooms please”. Preparation is quick and easy, and offers a great opportunity to get your kids cooking with mushrooms.

Preparation Time: 12 minutes Cooking Time: 33 minutes

8 oz  pre-sliced fresh Mushrooms 250 g

1 medium onion 1 2 tbsp  olive oil or vegetable oil, divided 25 mL

8 oz lean ground chicken 250 g

1 clove garlic 1

1can  (7.5oz/213 mL) tomato sauce 1

1can  (14 oz /398 mL) beans in tomato sauce 1

1-11/2 tbsp chili powder 15-22 mL

1/2 tsp  cumin powder 2 mL

Pinch hot red pepper flakes (optional)

6 large (10 “25 cm) tortillas 6

1/2  (200g) block cheddar cheese

1/2 cup low fat sour cream  125 mL

1/2 cup mild, medium or hot salsa 125 mL

Cutting board

Small sharp knife

Large heatproof spoon

Large saucepan or deep skillet

Measuring spoons

Garlic crusher

Large baking sheet

Pastry brush

1/2 cup (125 mL) measuring cup

Can opener

Oven mitts

Large serrated knife

On cutting board stack 2 mushrooms slices one on top of the other; with sharp knife slice crosswise into narrow short strips; repeat with remaining mushrooms; set side. With sharp knife cut onion in half on cutting board, place flat side down and cut in both directions to coarsely chop.

Add 1 tbsp (15 mL) oil to skillet and place on burner; turn to medium high heat. Add ground chicken and with large spoon stir while cooking (about 3 minutes) to break up into small pieces. Stir in onion and mushrooms; crush garlic into pan and continue cooking and stirring until lightly browned, about 5 minutes. Stir in beans with sauce, tomato sauce, 1 tbsp(15 mL) chili powder, cumin and hot red pepper flakes if desired. Lower heat to medium-low and cook stirring occasionally 8-10 minutes or until very thick. Turn off burner and move skillet to a cold burner. Taste and add more chili powder if desired.

Preheat oven to 400º (220ºC). On cutting board cut cheese into 30 (1/2″/1cm) cubes.

Lay tortillas on counter; spoon 1/2 cup (125 mL) filling on to the bottom third of each tortilla, leaving a 1″(2.5 cm) border; arrange 5 cubes of cheese on top each one. Fold the bottom of tortilla over filling and fold the sides in to seal filling. Roll up tightly from bottom to enclose completely.

Using pastry brush lightly coat baking pan with 1 tsp (5 mL) oil and place rolled tortillas, seam side down on the pan. Brush remaining oil on tops and sides of filled tortillas.

Place baking pan in middle of oven; bake for about 15 minutes or until lightly browned on the bottom. If desired turn on broiler for 2-3 minutes to crisp and brown the tops.

Cool 4-5 minutes; mix sour cream and salsa in small serving dish. Using serrated knife cut tortilla rolls in half diagonally. Serve with dipping sauce.

Makes 6 servings

For kids’ mushroom recipes, tips for parents, and fun educational activities visit www.thecapcrew.ca.

-News Canada

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