Mexican bean burrito casserole Creamy bean filling tastes like refried beans without the fat. Make them ahead and reheat when you need them. Perfect for a make-and-take meal when your family is on the run. 2 tsp (10 mL) canola oil 1 onion, finely chopped 1 red bell pepper, finely chopped 4 cloves garlic, minced 1 tbsp (15 mL) chili powder 2 tsp (10 mL) ground cumin 1/4 tsp (1 mL) cayenne pepper 2 cans (19 oz/540 mL each) no added salt red kidney beans, drained and rinsed 3/4 cup (175 mL) water 1 tbsp (15 mL) no added salt tomato paste 6 whole wheat tortillas (about 8 inches/20 cm) 3/4 cup (175 mL) light shredded old cheddar cheese 2/3 cup (150 mL) salsa Directions In a large nonstick skillet, heat oil over medium heat and cook onion, red pepper, garlic, chili powder, cumin and cayenne pepper for about 7 minutes or until softened and starting to colour. Add beans and use a potato masher or spoon to mash most of the beans. Stir in water and tomato paste and cook, stirring for about 5 minutes or until thickened. Remove from heat. Place tortillas on work surface and divide bean mixture in centre of each tortilla. Sprinkle each with some of the cheese. Wrap bottom up over filling and fold sides over to roll up into a burrito. Place rolled burritos into lightly greased casserole dish and spoon salsa over top. Bake in 400 F (200 C) oven for about 15 minutes or until crispy on the edges. per serving Calories: 389 Protein: 19 g Total Fat: 9 g Saturated Fat: 3 g Cholesterol: 8 mg Carbohydrate: 58 g Fibre: 13 g Sodium: 599 mg Potassium: 755 mg
Posted on: Wed, 19 Mar 2014 06:13:36 +0000
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