Big Bold Burrito with a Fraction of the Calories

 RSS    

EatingWell

The burrito joint I frequented in college had a sign on its window boasting, "Burritos as big as your head." And were they delicious! Lots of juicy meat, seasoned rice, all the accoutrements your heart could desire. And, yes, I measured once, and one of their burritos was about as long as my head.

That was many more years ago than I'd like to remember, but apparently that idea caught on, as plus-size burritos seem to be the norm these days. Indeed, a Taco Bell Grilled Stuft Steak Burrito packs 640 calories (and that doesn't even include guacamole!) and a Steak Burrito from Chipotle clocks in at a whopping 1,000 calories (that includes rice, black beans, steak, cheese, guacamole and salsa).

Burritos are full of inherently healthy ingredients -- lean meat, beans, fresh vegetables -- so there's no reason they have to weigh you down. Lucky for us burrito lovers, the EatingWell Test Kitchen used three tricks to make a stuffed steak burrito that clocks in at 471 calories and is a whole lot healthier. Here are some of the tricks:

1. Reduce the amount of steak and add black beans, which are virtually fat-free plus full of fiber to keep the burritos satisfying.

2. Use a full-flavored cheese, such as sharp Cheddar or pepper jack, so you can use less without sacrificing flavor.

3. Don't ditch the guacamole! It's full of heart-healthy monounsaturated fat. Just limit yourself to a tablespoon per burrito.

This burrito is inspired by San Francisco's super burritos that come packed with meat, beans, rice, cheese, guacamole and salsa. We've kept this home-style version a bit simpler to make and a whole lot healthier with brown rice, whole-wheat tortillas and a more reasonable serving size. We recommend wrapping it in foil -- the traditional way to serve it -- so you can pick the burrito up and eat it without it falling apart, peeling back the foil as you go. Serve with a cold beer and vinegar-dressed slaw.

Bonus: They're ready in 30 minutes so you can have them anytime a craving hits.

Steak Burrito

Makes 4 servings.

Prep Time: 30 minutes

Total Time: 30 minutes

1/2 cup prepared fresh salsa

1/2 cup water

1/4 cup instant brown rice

1 (15-ounce) can black beans, preferably low-sodium, rinsed

12 ounces strip steak, trimmed and thinly sliced crosswise

1/4 teaspoon freshly ground pepper

1 tablespoon canola oil

4 (8-inch) tortillas, preferably whole-wheat

1/2 cup shredded sharp Cheddar cheese

1/4 cup prepared guacamole

2 tablespoons coarsely chopped fresh cilantro

Recipe Steps:

1. Combine salsa and water in a small saucepan; bring to a boil. Stir in rice, reduce heat to a simmer, cover and cook for 5 minutes. Stir in beans, return to a simmer and cook, uncovered, stirring occasionally, until the rice is tender and most of the liquid is absorbed, about 5 minutes more.

2. Meanwhile, sprinkle steak with pepper. Heat oil in a large skillet over medium-high heat. Add steak and cook, stirring occasionally, until browned and cooked through, 3 to 5 minutes.

3. To assemble, divide the steak among the tortillas and top with equal amounts of cheese, guacamole, cilantro and the rice mixture. Roll each tortilla up into a burrito.

Recipe Nutrition:

Per serving: 471 calories; 16 g fat (6 g sat, 5 g mono); 63 mg cholesterol; 49 g carbohydrate; 0 g added sugars; 31 g protein; 7 g fiber; 600 mg sodium; 279 mg potassium

Nutrition Bonus: Zinc (29 percent Daily Value), Folate (27 percent DV), Calcium and Iron (23 percent DV), Magnesium (18 percent DV).

3 Carbohydrate Servings

Exchanges: 3 1/2 starch, 4 lean meat, 1 fat

 

Twitter: @ihavenet

 RSS    

MORE RECIPES:   DESSERT | PASTA | SEAFOOD | WOLFGANG PUCK

Recipes

 

More Recipes

Big Bold Burrito with a Fraction of the Calories - Recipe

Copyright © 2011, Eating Well Inc.