Low Fat: Spicy Pumpkin Burritos

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* Exported from MasterCook *

 

Spicy Pumpkin Burritos

 

Recipe By : Nutrition Action Healthletter, 9/2000

Serving Size : 6 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

6 large flour or whole-wheat tortillas

1 tablespoon garlic-flavored oil

1 cup chopped zucchini

1/2 cup frozen corn kernels

1/4 cup chopped onion

2 tablespoons chopped roasted jalapeño peppers

15 ounces canned solid-pack pumpkin

15 1/2 ounces canned navy beans

rinsed and drained

1/4 cup water

1 teaspoon ground cumin

1/2 teaspoon chili powder

1/2 teaspoon dried oregano leaves

***TOPPINGS***

Shredded lettuce

chopped tomato

nonfat plain yogurt

sour cream

 

Adapted from Vegetarian Times Low-Fat & Fast (Macmillan, 1997).

 

Preheat the oven to 200F. Wrap the tortillas in aluminum foil and place in

the oven to warm while preparing the filling. While the tortillas are

warming, heat the oil in a large skillet over medium heat. Add the

zucchini, corn, onion, and peppers; cook, stirring, until the vegetables

are tender-crisp, about 4 minutes.

 

Stir in the remaining ingredients (except the tortillas and

toppings). Cook, stirring occasionally, until heated through, about 4 minutes.

 

Spoon about 1/2 cup of the pumpkin mixture across the center of one

tortilla. Roll up the tortilla, folding in the sides to enclose the

filling. Repeat with the remaining pumpkin mixture and tortillas. Serve

with toppings. Serves 6.

 

PER SERVING (includes 1 whole-wheat tortilla, plus 1 Tbs. sour cream and

1/6 tomato as garnish)

 

Calories: 220, Total Fat 3 grams, Saturated Fat: 1 gram, Fiber: 8 grams,

Sodium: 350 mg, Cholesterol: 0 mg, Carbohydrate: 45 grams, Protein: 10 grams

 

 

 

 

 

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