Roasted Red Pepper Burrito
Wrapping your favorite veggies in a tortilla is a great way to go. Follow this recipe to roast a red pepper and make your own traveling combination.
Equipment: toaster oven
How long does it take?
What's in it?
1 12-inch whole-wheat tortilla
1/2 medium red pepper
1 medium lettuce leaf
1/2 cup low-fat refried beans, canned
1 Tablespoon mild or medium salsa
How to make it:
Step 1: Roast the pepper.
Wash the pepper and cut it in half lengthwise. Remove the seeds and pith (the white stuff on the inside). Wrap the tray from a toaster oven with aluminum foil. Place the pepper, skin side up, on the toaster oven tray, and broil on high for 7 minutes. The skin of the pepper should be charred (black). Turn off the toaster oven, and let the pepper cool. When the pepper is cool enough to handle, peel off and discard the blackened skin.
Step 2: Prepare the filling.
Wash the lettuce and tear it into big pieces. Open the can of refried beans and measure 1/2 cup. Cut the roasted pepper into bite-sized pieces.
Step 3: Rock 'n roll...
Place the tortilla shell on the counter. Spread the refried beans in a line down the center of the tortilla. Place lettuce, pepper, and salsa along the same line. Fold the tortilla once, from the bottom of the filling line up to the center, then roll it up in the direction of the centerline. Your first fold will create a "bottom" so that the filling doesn't fall out.
You can wrap your burrito in plastic wrap to go. This sandwich will keep for 4 hours without refrigeration.
Calories 241, Protein 10 g, Carbohydrate 43 g, Fat 3 g (saturated fat 0 g), Vitamin A 2231 IU (56% of RDA), Vitamin C 71 mg (over 100% of RDA), Iron 4 mg (27% of RDA)
What's in it for you?
Beans are great travelers. They are low-fat nutrition powerhouses, containing lots of protein, fiber, and vitamins. And they keep well without refrigeration.
Did you know that choosing a bright rainbow of different vegetables is a great way to add variety (and nutrients) to your meal? Bright red peppers definitely qualify for the nutrition rainbow.
Salsa is a seasoning used throughout South America to add zip to nearly every food. You can find salsa from mild to extra-spicy in the grocery store. You can always make salsa spicier by adding a concentrated hot pepper sauce. But, if you overdo the spice, sorry, diluting it back to mild would take a very large tub and a large salsa budget. So, with salsa spice, easy does it!