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ericasholt
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13 years ago @ SmartBlog on Restaurants - Call for healthy recipes · 0 replies · +1 points
That's fantastic! Thanks so much Kathryn.
13 years ago @ SmartBlog on Restaurants - Call for healthy recipes · 2 replies · +2 points
My client, the National Heart, Lung, and Blood Institute (NHLBI), created a heart healthy recipe book: Keep the Beat Recipes: Deliciously Healthy Dinners (http://hp2010.nhlbihin.net/healthyeating/). I’ve tried a lot of the recipes, but I really like this one for Corn and Black Bean Burritos because it is not only good and really easy to make but my two-year-old son actually ate it.
From the cookbook, Keep the Beat Recipes: Deliciously Healthy Dinners
Corn and Black Bean Burritos (http://hp2010.nhlbihin.net/healthyeating/recipedetail.aspx?cId=6&rId=44)
Prep time:
20 minutes
Cook time:
5 minutes
Yields:
12 servings
Serving Size:
1 burrito
Ingredients
¼ C scallions (green onions), rinsed and sliced into ¼-inch wide circles, including green tops
¼ C celery, rinsed and finely diced
1¼ C frozen yellow corn
½ ripe avocado, peeled and diced
2 Tbsp fresh cilantro, chopped (or substitute 2 tsp dried coriander)
1 can (15½ oz) black beans, drained and rinsed
¼ C reduced-fat shredded cheddar cheese
¼ C salsa or taco sauce (look for lowest sodium version)
12 (9-inch) whole-wheat tortillas
Directions
1. Preheat oven to 350 °F.
2. Combine scallions, celery, and corn in a small saucepan. Add just enough water to cover.
3. Cover, bring to a boil, and reduce heat to medium. Simmer for 5 minutes, until vegetables soften. Drain vegetables. Set aside to cool.
4. Combine avocado, cilantro, and beans in a large mixing bowl. Add cheese and salsa, and mix.
5. When corn mixture has cooled slightly, add to avocado mixture.
6. In a large nonstick pan over medium heat, warm each tortilla about 15 seconds on each side. Place each tortilla on a flat surface. Spoon ⅓ cup of the mixture into the center of the tortilla. Fold the top and bottom of the tortilla over the filling. Fold in the sides to make a closed packet.
7. Repeat with the remaining tortillas.
8. When all tortillas are wrapped, continue heating in the oven 5 minutes, until all are warm and cheese is melted.
Tip: Try serving with extra salsa on the side.
calories: 189
total fat: 3 g
saturated fat: 0 g
cholesterol: 0 mg
sodium: 257 mg
total fiber: 3 g
protein: 8 g
carbohydrates: 34 g
potassium: 204 mg
From the cookbook, Keep the Beat Recipes: Deliciously Healthy Dinners
Corn and Black Bean Burritos (http://hp2010.nhlbihin.net/healthyeating/recipedetail.aspx?cId=6&rId=44)
Prep time:
20 minutes
Cook time:
5 minutes
Yields:
12 servings
Serving Size:
1 burrito
Ingredients
¼ C scallions (green onions), rinsed and sliced into ¼-inch wide circles, including green tops
¼ C celery, rinsed and finely diced
1¼ C frozen yellow corn
½ ripe avocado, peeled and diced
2 Tbsp fresh cilantro, chopped (or substitute 2 tsp dried coriander)
1 can (15½ oz) black beans, drained and rinsed
¼ C reduced-fat shredded cheddar cheese
¼ C salsa or taco sauce (look for lowest sodium version)
12 (9-inch) whole-wheat tortillas
Directions
1. Preheat oven to 350 °F.
2. Combine scallions, celery, and corn in a small saucepan. Add just enough water to cover.
3. Cover, bring to a boil, and reduce heat to medium. Simmer for 5 minutes, until vegetables soften. Drain vegetables. Set aside to cool.
4. Combine avocado, cilantro, and beans in a large mixing bowl. Add cheese and salsa, and mix.
5. When corn mixture has cooled slightly, add to avocado mixture.
6. In a large nonstick pan over medium heat, warm each tortilla about 15 seconds on each side. Place each tortilla on a flat surface. Spoon ⅓ cup of the mixture into the center of the tortilla. Fold the top and bottom of the tortilla over the filling. Fold in the sides to make a closed packet.
7. Repeat with the remaining tortillas.
8. When all tortillas are wrapped, continue heating in the oven 5 minutes, until all are warm and cheese is melted.
Tip: Try serving with extra salsa on the side.
calories: 189
total fat: 3 g
saturated fat: 0 g
cholesterol: 0 mg
sodium: 257 mg
total fiber: 3 g
protein: 8 g
carbohydrates: 34 g
potassium: 204 mg
Medley