Black beans and rice in my opinion is the perfect meal because it is kid friendly, inexpensive, easy, and super healthy. What more could a busy parent ask for? The only thing that would make black beans and rice even better is to stuff it in a burrito which as you can see below I did. I have said before my kids will eat just about anything that is wrapped, stuffed, shaped like a cake, or has frosting on it. Just another trick I use to win the dinner time war in my house.
Black Beans and Rice Burrito
Servings: This recipe will make about 5 burritos
Serving size: 1 burrito stuffed with 1 cup black bean mixture, 1/2 cup brown cooked rice, and 1/4 cup taco cheese
Approximate nutritional information:
Calories: 548 * Carbs: 95 * Fat: 14 * Protein: 26 * Fiber: 20
1 medium onion, chopped
2 cloves garlic, chopped
1 tablespoon olive oil
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
2 15.5 ounce can black beans, drained
1 14.5 ounce can diced chili-style tomatoes, slightly drained
1 cup chicken stock
2 1/2 cups cooked brown rice
1 1/4 cup shredded taco cheese
5 100 calorie tortillas ( I use the brand La Tortilla Factory)
Step 1: Saute in large pan onion in the olive oil for about 3 minutes or until it starts to get soft then add garlic and saute for another 2-3 minutes. Then stir in cumin and cayenne pepper and saute for 1 more minute.
Ste 2: Add black beans, tomatoes, and chicken stock. Bring to a boil then reduce to a simmer for 15 – 20 minutes.
Step 3: Warm burrito according to package directions then lay out on plate. Add 1/2 cup cooked brown rice and 1 cup of black bean mixture. Carefully mix together, add 1/4 cup cheese, then fold up.
Once the black bean mixture has cooled place into a freezer bag or container and put into the freezer. Rice should be place in a separate freezer bag or container but labeled and put near the black bean mixture in the freezer so you know the items go together. Burritos can also be frozen separately.
Take out and defrost in the refrigerator 24 hours prior to making. Black bean mixture can be warmed up on the stove or in the microwave. Rice should be warmed up in microwave. Use microwave safe bowls.
The cheese adds about 100 calories per burrito so if you would like to lesson the calories please reduce or eliminate the cheese. Also, this recipe taste great without the burrito and is still very filling. By not using the burrito you could save another 100 calories.
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