Cheesy Bean Burrito (meatless meal)
- Prep Time: 8 minutes
- Cook Time: 15 minutes
- Makes: 4 servings
Oven baked burritos are a quick to the table supper the whole family can enjoy. Using convenient canned beans, pre-washed spinach, and pre-shredded cheese is an easy way to get calcium into your diet. Learn more about calcium
Ingredients
| 1box | pinto beans, drained and rinsed can (19 oz/540 mL) | 1 |
| 1/4 cup | mild medium or hot tomato salsa | 50 mL |
| 1 tbsp | taco seasoning mix | 15 mL |
| 4 | low fat whole wheat flour tortillas large (burrito-size) | 4 |
| 1- 1/3 cup | shredded reduced fat mild cheddar cheese | 325 mL |
| 2 cups | baby spinach leaves | 500 mL |
| 1/2 cup | nonfat or reduced fat sour cream | 125 mL |
| 1/4 cup | chopped green onions | 50 mL |
Directions
- Preheat oven to 350 º F (180º C).
- In medium bowl, combine beans, salsa, and taco seasoning mix; with potato masher or fork, mash into coarse purée.
- Arrange tortillas on work surface. Spoon 1/4 of bean mixture down centre of each. Top with 1/3cup (75 mL) cheese followed by 1/2 cup (125 mL) spinach.
- Fold in ends of each tortilla and roll up. Place seam-side-down on ungreased baking sheet. Cover loosely with piece of foil and bake for 15 minutes or until cheese is melted.
- Serve topped with dollop of sour cream and sprinkle of green onions.
Nutrients per Serving
| Calories | 325 |
| Carbohydrate | 43 g |
| Fat | 8 grams fat (4.7 g saturated fat) |
| Fibre | 16 g |
| Protein | 19 g |
| Cholestrol | 20 mg |
| Sodium | 1061 mg |
