By Todd Barron @ FoodieCuisine.com
Low Fat Bean Burrito
I’m always on the look out for food that is low in calories but filling, to make during the week. I’ve maintained a healthy BMI (and have not gained a pound) for almost a year now and want to keep it that way! One thing my wife loves are the bean burritos I make. You may initially think that bean burritos have a lot of fat in them but that’s not true if you make them “properly.”
There are a few key things to do when making low-calorie bean burritos. The first is to use Fat-Free Refried Beans. They are available in just about every grocery store in the Mexican section right next to the regular Refried Beans. I like the lime flavored ones if you can get them.
The next thing to do is to use Low-Carb Flour Tortillas. Read the package and look for ones that are of Burrito Size (~70g) but have very few grams of fat and several grams of fiber. For example, the ones I used the other night have 173 calories each, with 1.5 grams of fat, and 5 grams of fiber each. You may notice that I don’t list the carbs and that’s because it doesn’t matter. The low-carb ones just happen to have the lowest fat and highest fiber. Be careful on this step as some tortillas have over 10 grams of fat each and 0 grams of fiber! The interesting thing here is that they don’t taste much different from one another. The only difference is that you may be eating empty calories and fat by not paying attention.
Burrito Ingredients – Makes Six
- 6 Low-Carb Flour Tortillas (Burrito Size, I used Ole brand)
- 2 Large cans of Refried Beans
- 1 Small can sliced black olives
- 1 Whole Jalapeno
- 1 Bunch Green onions
- 1 Small Tomato
- 1 Small Red Onion
- 1 Small Can Salsa (I used Herdez’s Salas Ranchera, 7oz)
Sauce – Optional
- 4 Limes
- 1 Avacado
- 1/2 Cup Olive Oil
- 1 Bunch Cilantro
- Salt and Pepper to taste
The Sauce
You may remember this from another post!
Peel and core the avocado and put in the blender. It does not have to be sliced. Pour the Olive Oil into the blender. Squeeze the juice from 2 of the limes into the blender.
Blend the mixture on high for 3 minutes. I use my trusty Vitamix blender for this step as it turns things silky smooth. Salt and pepper to taste and blend again until the spices are incorporated. Pour the mixture into a sauce bottle or a bowl that you can spoon from later.
The Burritos
Scoop 1/3 of the beans out of the can and place in middle of the tortilla. Roll it up, folding the sides, and form a burrito. Place it seam side down in a greased baking dish.
Once all 6 burritos are formed, place them in a 375 degree oven for 15 minutes. All you are doing is heating them up.
The Condiments
Core and slice the jalapeno. Dice the tomato. Finely chop the green onions. Drain the black olives. Finely dice the red onion.
Putting it all Together
Remove the burritos from the oven. Drizzle the sauce over each plate. Top the sauce with the burritos. Drizzle the salsa liberally over each burrito. Sprinkle the burritos with the black olives, jalapenos, red onions, and tomatoes.
Serve and enjoy!
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