smothered spinach and black bean burritos

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* Exported from MasterCook *

 

Smothered Spinach and Black Bean Burritos

 

Recipe By :Beverly Mills and Alicia Ross

Serving Size : 0 Preparation Time :0:00

Categories : Sandwiches

 

Amount Measure Ingredient -- Preparation Method

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20 ounces creamed spinach with low-fat sauce (See Note)

1 cup frozen yellow corn kernels

Cooking-oil spray

15 ounce canned black beans

1 teaspoon chili powder

1/2 teaspoon garlic powder

1/4 teaspoon cumin

4 large flour tortillas -- (burrito-size)

16 ounce salsa (mild or hot)

1/4 cup shredded lowfat Cheddar cheese

 

1. Remove the spinach from the plastic pouches, and place the frozen blocks in a

2-quart or larger microwave-safe bowl. Add the frozen corn to the bowl. Cover

the bowl with microwave-safe plastic wrap, and fold a small portion of the wrap

back on one side to make a vent. Microwave on high until the spinach is fully

defrosted and hot throughout, about 9 minutes, stopping halfway through to stir.

(Because of differences in microwave ovens, the heating time may vary.)

 

2. Meanwhile, spray a 13-by-9-inch glass or ceramic baking dish with cooking oil

spray. (See note.) Set the dish aside. Rinse the black beans, and set them aside

to drain.

 

3. Carefully remove the spinach mixture from the microwave. Stir in the black

beans, chili powder, garlic powder and cumin.

 

4. Assemble the burritos: Place 1 flour tortilla in the prepared baking dish.

Spoon 1/4 of the spinach mixture (a heaping 2/3 cup) into the middle of the

tortilla, and wrap, tucking both ends under burrito-style. Place the folded

burrito seam-side down at one end of the baking dish. Repeat with the remaining

tortillas.

 

5. Pour the salsa over the burritos, and spread the salsa to coat them evenly.

Cover the dish with microwave-safe plastic wrap, and fold a corner back to make

a vent. Place the dish in the microwave, and cook, on high, until heated

through, about 4 to 6 minutes, stopping to rotate the dish after 2minutes.

Sprinkle 1 tablespoon cheese evenly on top of each burrito to garnish. Serve at

once.

 

Makes 4 servings.

 

Note: Be sure to use creamed spinach, not spinach souffle. We tested this recipe

with Green Giant brand creamed spinach with low-fat sauce. If your microwave has

a turntable, check to see if an oblong baking dish will fit. You might need to

use a round baking dish instead.

 

Nutrition information for one serving: 680 calories (21 percent from fat), 16 g

fat (4 g saturated), 7 mg cholesterol, 25 g protein, 110 g carbohydrates, 15 g

dietary fiber, 1,938 mg sodium.

 

Source:

" Desperation Dinners "

 

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Per Serving (excluding unknown items): 2382 Calories; 89g Fat (33.3% calories

from fat); 82g Protein; 317g Carbohydrate; 54g Dietary Fiber; 79mg Cholesterol;

6396mg Sodium. Exchanges: 16 1/2 Grain(Starch); 2 1/2 Lean Meat; 12 1/2

Vegetable; 16 Fat.

 

NOTES : When our Smothered Spinach and Black Bean Burritos appeared bubbling hot

and fresh from the oven - microwave oven, that is - we knew we'd hit the

jackpot. So easy and unbelievably quick, this entree got rave reviews from both

of our families.

 

Nutr. Assoc. : 1072 2865 0 0 0 0 0 0 1325 0