Follow by Email

Thursday, January 13, 2011

High Nutrition Stuffed Tortillas



If increasing the nutritive value of some of your favorite meals is on your New Year’s resolution list, this quick lunch or light dinner meal will help in many ways. It includes a dark orange vegetable, a member of the cabbage family, some soy, whole grains, and no added salt beyond what is in the cheese—and that portion size is small enough to give some flavor without loading the overall meal with less than desirable fats.
To go with these burritos and round out the healthy theme, some crunchy apple or pear wedges on the side or a dish of diced orange pieces mixed with some stemmed grapes will provide great color and flavor balance.
Health Nut Burritos
1 c diced sweet potato
1/3 c chopped onion
canola oil
1 c edamame, precooked and shelled (see NOTE)
1/4 c chopped cilantro
cayenne pepper to taste (1/4 to 1/2 t)
1/4 to 1/2 t cumin
1 c finely shredded cabbage
1/2 c grated “taco blend” or Colby or mozzarella cheese
4 medium whole-wheat tortillas

Pour a small amount of oil in a medium sized skillet, just enough to “film” the bottom of the pan. Add the onions and sweet potatoes and cook slowly over medium heat until the onions are golden brown and the potatoes are just tender. (I like to cover the pan and add a few drops of water after about 3 or 4 minutes.)

Stir in the pepper, cumin, edamame and cilantro, stir, cover, and turn heat to low. Cook for another four to five minutes, until the mixture is well-warmed.

Meanwhile, warm the tortillas in the microwave for about 25 to 30 seconds.

Place a tortilla on each plate, arrange a quarter of the sweet potato mixture down the center of the tortilla and top with shredded cheese. If desired, put in microwave for 10 to 15 minutes, just long enough to melt cheese. Top with shredded cabbage and roll or fold like a burrito. If desired, add salsa and/or yogurt or fat free sour cream before rolling.

Serves 2 for lunch, 4 for a snack.

NOTE: Trader Joe’s is now in our town, and they have very reasonably priced edamame in the freezer section, already cooked and out of the pod. More and more grocery stores are now carrying this very healthy food as well.

Make-ahead idea:
The sweet potato and edamame mixture can be doubled and refrigerated or even frozen for future meals. Spoon single serving amounts on to a baking sheet and freeze until solid. Then pack all these little lumps of filling into a freezer bag, ready for as many burritos as you want for a quick meal or snack.

No comments:

Post a Comment