Black Bean-Mango Burritos

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Black Bean-Mango Burritos

 

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

6 low-fat flour tortillas -- (7-inch)

1 tablespoon olive oil

1 cup coarsely chopped yellow onion -- (about 1 medium-large

onion)

2 medium garlic cloves -- minced

1 teaspoon ground cumin

1/8 teaspoon freshly ground black pepper

Pinch red pepper flakes

Dash hot red pepper sauce

1 can black beans -- (15-ounce) rinsed and drained

1 1/2 cups diced mango -- (about 1 large mango)

1 tablespoon light brown sugar

1 tablespoon fresh lemon juice

1/2 cup coarsely shredded low-fat Cheddar cheese

1/2 cup low-fat plain yogurt

1 cup diced, cored, unpeeled tomato -- (about 1 medium-size

tomato)

1/2 cup coarsely chopped fresh cilantro

 

STEPHANIE DONOVAN, Mammoth Lakes, California

 

Stephanie, who moved west from Dubuque, Iowa, describes herself as an artist and

photo stylist. She and her husband, a computer systems administrator for a ski

area, have " three furry children: Emma (dog), Pete (cat), and Zoie (cat). " A

preference for vegetarian fare led to Stephanie's inspired combination of black

beans and fruit salsa. " It seemed a great, simple match, " she says. " I love

colorful presentations, hence the additions of cilantro, mangos, and tomato and

yogurt on top. This is one of the prettiest dishes I serve and our new 'old

standby' when company is coming. It's always a hit! "

 

This vegetarian main dish is as filling as it is colorful. It's quick and easy,

too, especially if you let everyone build his or her own burrito. Only the mango

requires a bit of attention.

 

1. Preheat oven to 350F. Wrap stack of tortillas in aluminum foil, set in oven,

and warm 5 to 7 minutes.

 

2. Meanwhile, heat olive oil in large heavy skillet over moderately high heat

until ripples appear on skillet bottom--1 1/2 to 2 minutes. Add onion and saute,

stirring often, until limp-about 3 minutes. Add garlic, cumin, black pepper, red

pepper flakes, red pepper sauce, and black beans. Cook and stir just until

heated through---about 2 minutes. Set off heat but keep warm.

 

3. Heat mango, brown sugar, and lemon juice in small nonreactive skillet over m

oderately high heat just until mango softens and juices appear-about I minute.

 

4. To assemble burritos, place 1/3 cup black bean mixture down center of each

tortilla, then sprinkle with cheese, dividing total amount evenly. Roll

tortillas up and place scam sides down on six heated dinner plates.

 

5. Dividing all amounts equally, top tortillas with yogurt, then mango mixture,

then diced tomatoes and chopped cilantro. Serve at once.

 

RE C I P E F R 0 M

 

Stephanie Donovan; Mammoth Lakes, California

 

 

Source:

" Good Morning America/Cut the Calories Coookbook "

Copyright:

" 2000 Sara Moulton and Jean Anderson "

 

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Per Serving (excluding unknown items): 139 Calories; 3g Fat (17.5% calories from

fat); 7g Protein; 22g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 3mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit;

1/2 Fat; 0 Other Carbohydrates.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0