Katie's Diary

Sarah’s Cooking and Baking Blog: Bean and Rice Burrito

16th September 2015

Hello again, I’m Sarah,

In the past few weeks I’ve been sharing recipes that I’ve found which I think are healthy and tasty too! The recipe I’ve chosen this week not only looks and tastes good but it is also quick to make and suitable for vegetarians too!

Sausage and chips with baked beans is a favourite meal for me but I know it’s not the healthiest choice I could make. So with that in mind, I looked for a healthier option that I could enjoy and share with my friends.

Taking care of your diet and the foods you choose to eat is really important. By taking healthy options you can help to keep your teeth and bones strong and keep your body in good condition. Healthier food choices can also help to make sure that your immune system keeps working well, helping to protect you from illness and fighting off any nasty viruses! It makes you feel good on the inside and on the outside. You will feel more focused and confident.

Along with careful nutritional choices, you can also lose weight by exercising regularly. If you keep well hydrated by drinking plenty of water you’ll feel great and by making sure you get enough rest and sleep you will wake up feeling more positive and happy.

For 4 people you will need:

  • 150g long-grain rice
  • 400g tin of kidney beans in chilli sauce
  • 400g tin of mixed beans in water
  • 2 tablespoons of tomato puree
  • 1 medium-sized tomato
  • ½ red onion
  • ¼ of a medium cucumber
  • 125g fat free natural Greek yogurt
  • Some lime wedges
  • 10 large free-range eggs
  • Salt and pepper to taste
  • Parsley
  • Low calorie cooking spray

Here’s what you need to do:

Start by cooking the rice, according to the instructions on the packet. When it’s done drain the water and keep the rice warm.

Meanwhile make the ‘wraps’. Crack the eggs into a large mixing bowl and whisk them together until they are smooth. Season the egg mixture with some salt and pepper if you like. Finely chop about a teaspoon of the parsley and add.

Now spray a non-stick medium-sized frying pan with the low-calorie cooking oil and put over a medium high heat. When the pan is hot add about one-eighth of the mixture, just enough to cover the bottom of the frying pan. You’ll need to tilt the pan to one side so that the egg mixture spreads across. Let it cook for about 2 minutes or until just a little bit browned underneath. Then you can transfer the wrap to a baking sheet lined with a piece of grease-proof paper and cover to keep warm. When you’ve made enough wraps for everyone you can start on the filling.

In the same frying pan add a little more of the low-calorie cooking spray. When the pan has warmed up add the kidney beans in sauce, the drained pulses and the tomato puree. Let the mixture cook gently for about 5 minutes.

Meanwhile, chop the tomato and cucumber into small pieces, finely chop the red onion and mix together to make a salsa. Cut the lime into wedges ready to serve alongside.

When the beans sauce mixture has warmed through, mix in the cooked rice and divide the mixture into each of your wraps, topping each one with some of your tomato and cucumber salsa. Finally roll each wrap up loosely and serve warm along with natural Greek yogurt and lime wedges on the side.

Delicious!

Sarah’s Cooking and Baking Blog: Bean and Rice Burrito Sarah’s Cooking and Baking Blog: Bean and Rice Burrito

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