Bean and Rice Burritos
Here’s a dish that makes perfect leftovers for busy weeknight dinners. Any extra filling is also excellent on its own for a quick lunch.
You’ll find smoky-tasting canned chipotle chilies in adobo sauce in the Latin section of supermarkets, but you can also use chipotle or ancho chili powder as well. You can also swap out Japonica rice for brown rice if desired.
1 cup (250 mL) black Japonica rice
2 tsp (10 mL) grapeseed oil
1 medium-sized onion, diced
2 garlic cloves, minced
1 - 14 oz (400 g) can pinto beans, drained and rinsed
3 medium-sized tomatoes, chopped
1 Tbsp (15 mL) minced chipotle chili in adobo sauce
1 tsp (5 mL) cumin powder
6 - 10 in (25 cm) whole wheat flour wraps, warmed in oven
1 avocado, thinly sliced
1/2 cup (125 mL) low-fat sour cream
2 cups (500 mL) baby spinach
Place rice and 2 cups (500 mL) water in medium-sized saucepan. Bring to a boil, reduce heat, and simmer, covered, for 40 minutes, or until rice is tender.
In large skillet, heat oil over medium heat. Add onion and cook 5 minutes, or until soft and translucent. Add cooked rice, garlic, beans, tomato, chipotle chili, cumin, and salt; cook for 5 minutes, stirring often.
Spoon equal amount of rice mixture down centre of tortillas. Top with avocado, sour cream, and spinach. Roll tightly and slice in half.
Serves 6.
Each serving contains: 383 calories; 16 g protein; 14 g total fat (3 g sat. fat, 0 g trans fat); 60 g total carbohydrates (4 g sugars, 12 g fibre); 521 mg sodium
source: "Rice Is More Than Nice", alive #360, October 2012
Bean and Rice Burritos
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Roasted Pork Tenderloin with Cinnamon, Cloves, and Allspice
There’s nothing like a roast to feed a crowd. These lean pork tenderloins will reign at the buffet table and will be equally enjoyed hot or cold. Simply prepared with a rub scented with the flavours of your favourite apple pie, the meat is roasted and rested to retain its juices before being laid out on peppery arugula leaves simply dressed in a classic vinaigrette. When is pork done? Has your pork ever come out dry? It could be all down to a number. In 2020, the US Department of Agriculture (USDA) updated its recommended internal temperature from the previously published 160 F (70 C) to 145 F (63 C) to allow for rest time. The new standard reflects a clearer distinction between temperature taken prior to rest time and after. During rest time, the internal temperature continues to rise, reaching the desired 160 F (70 C).
Fennel, Orange, and Savoy Cabbage Salad with Mint and Pomegranate
With citrus season upon us, what could be better than a classic fennel and orange salad? It’s light and refreshing, a perfect balance to heavier holiday meals, with a boost of vitamin C to boot. This version adds delicious crunchy cabbage and the bright juiciness of pomegranate. Perfect for sharing, this salad comes together quickly, and the flavour combination is sure to wow at any party you bring it to. Orange supreme To segment or “supreme” the orange, slice top and bottom off the orange so you have a flat surface to work with. With the flat edge on the cutting board, run your knife around the orange, removing skin in sections from top to bottom. Once all the skin is removed, hold the orange in your hand and carefully insert your knife along each section, cutting through to centre to remove each piece, avoiding the pithy sheath. When all the segments have been removed, squeeze what remains of the orange over bowl to extract all of the juice. If you’re not using segments immediately, keep them in the juice so they stay fresh and moist.
Crab and Apple Stuffed Endive Boats
Rich, tasty crab, sweet apple, licorice-scented tarragon, and a touch of lemon make these stuffed endives a classy crowd pleaser. The filling is easily prepared in advance and can be chilled until ready to serve, but this dish also comes together quickly enough to be done right before stuffing into leaves. Keeping your boats upright If you want the endive boats to sit neatly on the dish or platter without tipping, you can make a small slice at the bottom of each leaf before filling to give it a flat surface to rest on. Just make sure not to penetrate too deeply into the wall of the leaf.
Brussels Sprouts with Pomegranate Molasses and Smoky Red Pepper Hummus
Many of us have discovered the magic of roasting Brussels sprouts to completely transform them, imparting rich, nutty flavour. Skewered on toothpicks, they’re perfect for a party appetizer. When drizzled with pomegranate molasses and paired with a smoky red pepper hummus dip assembled from cupboard ingredients, they’re next level—all while being an absolute cinch to put together. Prepping the sprouts If you’ve spent hours in the past peeling and trimming sprouts, you’ll love this simple tip to make things go faster. Simply trim the bottom end and then make a slice straight down the middle of each sprout. Any excess outer leaves will fall off, saving you the fiddly job of peeling them.