Cajun Burritos
|
Amount |
Measure |
Ingredient -- Preparation Method |
|
-------- |
------------ |
-------------------------------- |
|
14 1/2 |
ounces |
diced tomatoes with green chilies |
|
16 |
ounces |
fat-free refried beans |
|
1 |
cup |
frozen corn -- drained |
|
4 1/2 |
ounces |
green chilies |
|
1 |
large |
roasted red pepper -- diced |
|
1 |
clove |
garlic -- minced |
|
1 |
small |
shallot -- minced |
|
1 |
tablespoon |
olive oil |
|
1 |
teaspoon |
Cajun spice -- see recipe |
|
1/4 |
cup |
low sodium vegetable juice |
|
1/2 |
cup |
low sodium cheddar cheese -- shredded |
|
10 |
flour tortillas -- fajita size |
|
|
1/2 |
teaspoon |
seasoned salt |
|
1/4 |
teaspoon |
seasoned pepper |
|
1 |
tablespoon |
low sodium Worcestershire sauce |
|
1/2 |
cup |
instant rice |
|
2 1/4 |
ounces |
black olives -- sliced |
Drain the juice from the tomatoes into a measuring cup. You should have a 1/2 cup liquid. Cook the rice in the liquid and let set. Heat oil in saucepan and add shallot. Cook until softened. Add garlic and Cajun spice. Cook until fragrant about 30 seconds. Add tomatoes, beans, corn, green chilies, red pepper, olives, rice, salt, pepper, and vegetable juice. Heat through. Spread mixture down the center of tortilla and fold sides over. Top with cheese and microwave for one minute to melt cheese. Makes 10 servings. |
| Per Serving: 362 Calories; 9g Fat (22.9% calories from fat); 11g Protein; 58g Carbohydrate; 5g Dietary Fiber; 6mg Cholesterol; 774mg Sodium. Exchanges: 3 1/2 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates. |