Corn and Black Bean Burritos
Frozen corn is a convenient addition to these Southwestern burritos, but if you have access to a local farmers market, August is prime season to swap in fresh sweet corn instead. Two medium ears of corn will give you the 1 1/4 cups this recipe requires.
This recipe comes to us from our friends at The Heart Truth®.
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Serves 12
Ingredients:
- 1/4 cup scallions (green onions), rinsed and sliced into ¼-inch wide circles, including green tops
- 1/4 cup celery, rinsed and finely diced
- 1 1/4 cup frozen yellow corn
- 1/2 ripe avocado, peeled and diced
- 2 tbsp. fresh cilantro, chopped (or substitute 2 tsp dried coriander)
- 1 can (15 1/2 oz) black beans, drained and rinsed
- 1/4 cup reduced-fat shredded cheddar cheese
- 1/4 cup salsa or taco sauce (look for lowest sodium version)
- 12 (9-inch) whole-wheat tortillas
Directions:
Preheat oven to 350 °F.
Combine scallions, celery, and corn in a small saucepan. Add just enough water to cover.
Cover, bring to a boil, and reduce heat to medium. Simmer for 5 minutes, until vegetables soften. Drain vegetables. Set aside to cool.
Combine avocado, cilantro, and beans in a large mixing bowl. Add cheese and salsa, and mix.
When corn mixture has cooled slightly, add to avocado mixture.
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.
Repeat with the remaining tortillas.
When all tortillas are wrapped, continue heating in the oven 5 minutes, until all are warm and cheese is melted.
Source: National Institutes of Health, National Heart, Lung, and Blood Institute
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