Aug 25 2009
Rice and Beef Burritos
(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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