Wednesday, February 4, 2009

The Runner's Palate: February Recipe

Rice-n-Bean Burritos
You'll be amazed how easy these burritos are to make and they're high in protein and low in fat—perfect for an after training snack or pack them for lunch. My kids love 'em!
Ingredients:
1 1/2 cups water
1 1/2 cups instant brown rice (uncooked)
1 medium green pepper
1/2 cup chopped onion
1 can of corn
1 tablespoon olive oil
1 tablespoon chili power
1 teaspoon ground cumin
1/8 crushed red pepper flakes (optional; gives it kick)
1 15oz can of black beans
8 whole wheat tortillas
1 cup salsa
reduced-fat shredded Mexican-blend cheese
reduced-fat sour cream
Directions:
Prepare the instant brown rice as directed on the box. While the rice is cooking, put the olive oil in a large skillet and saute the onion and green pepper until they are tender (just a few minutes). Add the chili powder, cumin, and red pepper flakes. Stir until combined well. Drain and rinse the beans and the corn. Then add the beans, corn, and rice to the pan and cook for about 5 minutes. Be sure to keep stirring. Wrap the stack of tortillas in a paper towel and warm them in the microwave for about 1 minute. Spoon a desired amount of rice-n-bean mixture in the center of each tortilla. If desired, top with the salsa, cheese and/or sour cream. Fold the sides and ends of each tortilla over and roll up like a burrito.
Variations:
• Don't care fore black beans? Use pinto.
• Want more protein? Cut up some grilled chicken breast and add to the mixture.
• Don't have time to cook the bean-n-rice mixture? Buy a few cans of fat-free refried beans and use instead. Simply spoon out the desired amount onto a tortilla and heat it in the microwave for about 30 seconds. Then add your toppings and wrap.

3 comments:

Dena said...

Looks yummy. I'll try soon. Thanks.

Dena said...

Made 2 nights ago - YUMMY. Non-running husband was a huge fan and said he wanted to have it again soon.

runnerdude said...

Awesome! Glad you both liked them. They really are good and easy to make. Our family's all about that—good and easy. The upcoming March recipe is pretty tasty too.