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Black Bean and Sweet Potato Burritos I'm a huge fan of beans and sweet potatoes, so this new recipe will soon be a favorite! Plus, this is a dynamite nutritional combination -- the beans are high in fiber and protein and low in fat, and the sweet potato is an excellent source of beta-carotene. This tasty recipe comes from the February issue of the Tufts University Health and Nutrition Letter. Yields: 5 servings (2 tortilla each, with 1/2 cup filling per tortilla). 10 flour tortillas, preferably whole-wheat 2 tsp canola oil 1 medium onion, chopped (1 cup) 2 cloves garlic, minced 4 tsp ground cumin 1/2 tsp dried oregano 3/4 cup reduced-sodium chicken broth or vegetable broth 1 medium sweet potato, peeled and diced (3 cups) 14.5 ounce can diced tomatoes 4.5 ounce can chopped green chiles 15.5 ounce can black beans, drained and rinsed 3/4 cup frozen corn niblets 1/4 cup chopped fresh cilantro or parsley 1 Tbsp fresh lime juice Freshly ground pepper to taste 1-1/3 cups grated Monterey Jack cheese (3 ounces) 1/3 cup reduced-fat sour cream Heat oven to 325 degrees F. Wrap tortillas in aluminum foil. Place in oven and heat until steaming, about 15 minutes. Meanwhile, heat oil in a large skillet over medium heat. Add onion and cook, stirring often, until softened, 3 to 5 minutes. Add garlic, cumin, and oregano; cook, stirring, 30 seconds. Add broth and sweet potato; bring to a simmer. Cover and cook for 10 minutes. Stir in tomatoes, green chiles, beans, and corn; return to a simmer. Cook, uncovered, until sweet potato is tender and most of the liquid has evaporated, 2 to 5 minutes longer. Remove from heat. Use a potato masher to mash about one quarter of the vegetable mixture in the skillet. (This will thicken the filling and make it cohesive.) Stir mashed and unmashed portions together. Stir in lime juice, cilantro (or parsley), and pepper. To serve, spoon about 1/2 cup filling down the center of each warm tortilla. Sprinkle with about 2 Tbsp cheese. Fold tortilla over filling. Serve with sour cream. Nutritional information (5 servings per recipe) 455 calories |
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