Healthy Black Been and Rice Burritos
Searching for Lunch
When you are looking for something to have for lunch at work, it is hard. It is always a challenge to have something that is low in calories and low in carbs, fat, and sodium. I have concocted this recipe to meet my needs and make it easy to have a lunch that is tasty, filling, and healthy to eat.
My approach is to have something that tastes good and is satisfying and yet has little or no fat, sodium and a reasonable amount of carbs.
I know that you all will want to have those big fat flour tortillas. But let me tell you what I found in the nutritional panel of tortillas. First, they are not all made equally. Some are made with low fat and low sodium.
Corn has way less of everything, for example:
Mission Flour Tortilla 8 Inch: 146 Calories, 249 milligrams sodium
Mission Corn Tortilla 7 inch: 70 Calories, 10 milligrams sodium
It also is more difficult to make a burrito with it, but it is worth a little extra mess.
So Start with a low calorie low sodium product and build from there.
Also meat burritos have way more fat and sodium than meatless ones. So I decided to make mine without meat. If you add meat, take into consideration the fat and sodium content and use very lean choices.
I finally decided to go with a Low Carb, low fat Olive Oil tortilla because it was a low calorie option. I found 10 inch wraps that have 100 calories. The tortilla is thin and perfect for this. I am on the lookout for some of those thin corn tortillas. Corn tortillas are easy to find, but they are not available as a 10 inch wrap, at least I haven't found them yet.
The one I chose is whole grain wheat, and meets all of my requirements. The sodium level is 14% of the daily recommended levels, so that is a little high but not outrageously high and not much sodium is added to the rest of the burrito.
The fat in the wrap is extra virgin olive oil so it is the good kind of fat.
Beans and Burritos
Beans for filling are great and are what makes a burrito a burrito. Canned beans are usually salty, even the low sodium ones have a lot. Any kind of bean can be used but I chose a mix. I decided to use a dry soup mix with about 20 different varieties of beans. I cooked them slowly over a low heat until they were soft and then drained the liquid and seasoned them with two tablespoons of ground hot chilies. These beans have a very low sodium content. Adding salt will elevate the sodium level.
Burritos can be Made of Beans and Cheese in a tortilla wrap. Or, you can add a variety of fillings. For these, I add a variety of ingredients.
Tortillas 10 inch wraps
Beans cooked and soft (any kind is fine, black beans are popular) 1/4 Cup
Brown Rice 1/4 Cup
Onion Chopped and Sauteed 1/4 Cup
Mixed Vegetables Southwest blend (corn, peppers, onion) 1/2 cup
Grated Parmeson Cheese 1 tablespoon
Season the ingredients with chopped hot chilies. I used about 2 tablespoons for 6 burritos. Add chilies to taste. Some people like it really hot and you can add to taste. Be careful, chillies tend to creep up on you.
Assemble each of the burritos by placing the ingredients in the center of the tortilla and then fold the sides over and roll the tortilla until it is in the right shape, place in a container for freezing.
Wrap the frozen tortilla in a paper towel and microwave until hot. I think the best way to heat them is to place them in the microwave and run on high for one minute. Turn it over and then heat for another minute. Keep tuning the burrito over and heating for an additional 30 seconds until it is thoroughly heated. Do not over heat, this will make the tortilla tough.