Beanie Sweet Potato Burritos

By Barbara Day, M.S., R.D., C.N.

This is an easy recipe that is loaded with nutrients from the sweet potatoes. You can substitute the refried beans with mashed black beans.  Great with a spinach salad or chopped romaine salad. I always add a couple extra scoops of salsa.

Nutritional Information Per Serving:  377 calories, 16 grams protein,  7 grams of fat, 60 grams of CHO,  8 grams of fiber,  802 mg sodium.

Preparation Time: 10 minutes Cook Time: 15 minutes

Serves:  8 burritos

Ingredients

  • 3 cups mashed sweet potatoes
  • One 16-ounce can fat free refried beans
  • Eight 8-inch whole wheat tortillas
  • 1 ½ cup preshredded reduced fat cheddar cheese
  • 1 cup frozen corn kernels, thawed
  • 1 cup thick and chunky salsa
  • ½ cup reduced- fat sour cream
  • 1 ripe avocado, peeled, pitted and sliced, optional

Instructions

Preheat oven to 350 degrees. Add corn, ½ cup cheese and ½ cup salsa to sweet potatoes and mix well.  Divide mashed sweet potato mixture and refried beans between 8 tortillas. Fold up tortillas burrito style and place on baking sheet. Bake for 12 minutes or until hot throughout. Sprinkle shredded cheese over top of burritos and put back in oven. Remove when cheese is melted. Spoon additional salsa and sour cream on top before serving. Add optional avocado before serving.

Shopping List

  • 1 large sweet potato
  • One 16-ounce can fat free refried beans
  • Eight 8-inch whole wheat tortillas
  • preshredded reduced fat cheddar cheese
  • frozen corn kernels
  • thick and chunky salsa
  • reduced- fat sour cream
  • 1 ripe avocado (optional)

 

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.    

 

 

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