I can hardly believe it has really been around 6 weeks since my last post! Life has been incredibly busy! But, here is a new original recipe for my friends out there. If you try it, let me know what you think – and/or what you did differently!
(Note: this recipe can be adjusted to your family size. I made a ton extra for freezing and for lunches this week.)
- 3 cans Reduced Sodium Black Beans (can also use dried beans that have been soaked over night – a big cost saver!)
- 4 cups cooked rice (1.5 cups uncooked steamed with 2 cups water)
- 1/2 tbls butter (could be omitted for calorie reduction of about 50 calories)
- 1 large green pepper
- 1 medium red onion
- 1 medium zucchini
- 1 medium tomato
- 2 cups salsa
- taco seasoning – to taste (I have a big container of Ortega Taco Seasoning with no MSG)
- Whole wheat tortillas, if desired
- Lettuce, if desired
- Shredded cheese, if desired
- Sour cream, if desired
- Cut onion and pepper to bite size pieces (size of nickel or quarter, depending on your preferences).
- Saute onion and green pepper in wok or large skillet with butter over medium high heat.
- While onion and pepper are cooking, cut up zucchini and tomato (around same size as onion/pepper). Add to wok/skillet, mix, continue cooking over medium-high heat.
- Rinse beans and add to wok/skillet; mix.
- Add cooked rice, salsa and taco seasoning; mix thoroughly and heat through, then turn off burner.
- For burrito: serve 1 cup mix on warm tortilla; top with cheese, sour cream, lettuce to taste.
- For salad: serve 1 cup mix over 2-4 cups cold lettuce; top with cheese, sour cream, and extra salsa to taste.
Servings: 12 (1 cup/each)
Total cook time between 20 and 30 minutes.
Nutritional Facts (Filling Only – add tortilla and other toppings to your calculations):
Calories: 192; Fat: 1.4g; Carbs: 37.2g; Protein: 7.2g (calculations using LoseIt! recipe creator)
- This will make a filling lunch (or dinner) over a large salad (3-5 cups), even with no extra toppings. Several cups of lettuce add almost no calories!
- Reduce serving size to 1/2 cup for burrito and add 1/2 cup lettuce and a sprinkling of cheese. This is still very filling, while increasing fiber and reducing calories!
- Add spinach when cooking to add extra vitamins for very few calories – spinach can be added to nearly anything without a noticeable taste difference!
- Can also substitute eggplant or tofu for zucchini.
- The rice can be cooked ahead of time or in a quick 15-minute steamer as you get the rest of the ingredients ready – I love recipes that let me cook and chop at the same time so I’m not wasting time standing there with nothing to do while I wait for the required cooking time to add the next ingredient! ;D