lf - broccoli burrito

[Guest guest]

* Exported from MasterCook *

 

Broccoli Burrito

 

Recipe By :Jennifer Raymond

Serving Size : 6 Preparation Time :0:05

Categories : Sandwiches Wellness

 

Amount Measure Ingredient -- Preparation Method

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

2 cups coarsely chopped broccoli

15 ounce canned garbanzo beans -- drained

1/2 cup roasted red peppers

2 tablespoons tahini

3 tablespoons lemon juice

6 each nonfat flour tortillas

6 tablespoons salsa -- or to taste

 

Cut or break broccoli into bite-size florets. Peel the stalks and cut them into

1/2-inch-thick rounds. Steam broccoli over boiling water for about 5 minutes, or

until just barely tender when pierced with a fork.

 

Place beans in a food processor with peppers (if used), tahini, and lemon juice

(if used). Process until smooth.

 

Preheat a large skillet. Spread about 1/4 cup of bean mixture on a tortilla and

place it face up in the skillet. Heat tortilla for about 2 minutes, or until it

is warm and soft.

 

Spread a line of broccoli down the center of the tortilla and sprinkle it with

salsa (if used). Fold the bottom of the tortilla up. Then, starting on one side,

roll the tortilla around the broccoli. Repeat with remaining tortillas.

 

Nutrition information per burrito: 244 calories, 9 g protein, 39 g carbohydrate,

5 g fat, 0 mg cholesterol, 130 mg sodium.

 

Cuisine:

" Vegetarian "

Source:

" Foods That Fight Pain by Neal D. Barnard, M.D.; recipes by Jennifer Raymond "

T(Cooking):

" 0:10 "

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

 

Per Serving (excluding unknown items): 215 Calories; 5g Fat (18.8% calories from

fat); 10g Protein; 35g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 245mg

Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2

Fat.

 

Serving Ideas : Creamy Pumpkin Soup

 

 

Nutr. Assoc. : 2653 0 0 0 0 0 0

 

=-=-~-=-=-~-=-=-~-=-=-~-=-=-~-=-=-~-=-=-~

Kitpath's Riverside, Recipes and Things Mastercook

Health-e-Cookbooks: http://home.earthlink.net/~kitpath/

UpDated 12/11/01: http://home.earthlink.net/~kitpath/links/LibTV.htm