Barley, Black Bean, and Corn Burritos

             

Loaded with grains and vegetables, these burritos make a complete one-dish meal.

5.04

Yield: 8 servings (serving size: 1 burrito)

Ingredients

• 2 cups fat-free, lower-sodium organic vegetable broth or chicken broth
• 1 cup uncooked pearl barley
• 3/4 cup frozen whole-kernel corn
• 1/4 cup chopped green onions
• 1 tablespoon fresh lime juice
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon ground red pepper
• 1 (15-ounce) can lower-sodium black beans, rinsed and drained
• 1 (10-ounce) can diced tomatoes and green chiles, undrained
• 1 garlic clove, minced
• 1/4 cup chopped fresh cilantro
• 8 (8-inch) flour tortillas
• 3 ounces shredded reduced-fat sharp cheddar cheese (about 3/4 cup)
• 8 cups thinly sliced curly leaf lettuce
• 1/2 cup bottled salsa
• 1/2 cup light sour cream
• Chopped fresh cilantro (optional)

Preparation

1.  Place first 11 ingredients in a 3- to 4-quart electric slow cooker; stir well. Cover and cook on LOW for 4 hours or until barley is tender and liquid is absorbed. Stir in 1/4 cup cilantro.
2.  Heat tortillas according to package directions. Spoon 2/3 cup barley mixture down center of each tortilla. Sprinkle each with 1 1/2 tablespoons cheese; roll up. Place 1 cup lettuce on each of 8 plates; top each with 1 burrito. Spoon 1 tablespoon salsa and 1 tablespoon sour cream over each serving. Sprinkle with additional cilantro, if desired.

Nutritional Information

Amount per serving

• Calories: 351
• Calories from fat: 0.0%
• Fat: 7.1g
• Saturated fat: 2.8g
• Monounsaturated fat: 2.3g
• Polyunsaturated fat: 0.8g
• Protein: 13.5g
• Carbohydrate: 60.1g
• Fiber: 7.4g
• Cholesterol: 8mg
• Iron: 2.3mg
• Sodium: 740mg
• Calcium: 211mg