Tuesday, January 15, 2013

Prairie Bean Tortillas

Similar to fajitas, but made with flour tortillas rather than corn tortillas, this is a quick, easy meal to prepare.

                                                                                    Makes 4 servings

4          6-inch flour tortillas
1          teaspoon canola oil
1          cup chopped onion
2          cloves garlic, minced
1          1-pound can pinto beans, rinsed and drained (This will yield approximately 9 ounces of beans.)
1          8-ounce can salt-free (or regular) tomato sauce
1          4-ounce can chopped green chilies (hot or mild), drained
1          teaspoon ground cumin
1          teaspoon chili powder
1          teaspoon dried oregano
1          cup shredded lettuce
½         cup chopped tomato
2          ounces shredded reduced-fat Cheddar cheese (½ cup) 

Gather your ingredients.  Preheat oven to 350°.

Stack tortillas and wrap them tightly in foil. Heat in oven for 10 minutes.

While tortillas are heating, heat oil in a large nonstick skillet over medium heat. Add onion and garlic. Cook, stirring frequently, until onion is tender, about 5 minutes.

Add beans, tomato sauce, chilies, and spices.

Cook 5 minutes, stirring occasionally.

While cooking, mash beans slightly with a fork.

Place each tortilla on a serving plate. 

Divide bean mixture evenly onto tortillas.

Top with lettuce, tomato, and cheese.

Roll up tortillas and serve right away.

Each Serving Provides
Calories 250
Total Fat 5.4g
Cholesterol 3mg
Sodium 566mg
Total Carbohydrate 38.2g
Dietary Fiber 7g
Protein 11.7g