Heart-Healthy Mexican Recipes

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Heart-healthy Mexican recipes encompass a wide variety of different types of delicious foods. Make heart-healthy Mexican recipes with help from a registered dietitian and certified diabetes educator in this free video clip.

Part of the Video Series: Healthy Meals
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Video Transcript

I'm Laura Cipullo a Registered Dietitian, Certified Diabetes Educator. Today, we are going to learn how to make a healthy Mexican dish, vegetarian burritos. What you need are 8 whole wheat tortillas, 1 medium onion preferably a red onion chopped. 2 cloves of garlic, 1 tablespoon of lime juice, 1 tablespoon of fresh cilantro chopped, 1 cup of corn and this can be frozen or canned or fresh, 2 tomatoes preferable seeded, 1 can of no added salt black beans and 1 can of no added salt kidney beans and then you can make ether a quinoa or a brown rice about 2 to 4 cups to accompany your vegetarian burrito and don't forget you also need 2 tablespoons of canola oil. In a large mixing bowl take your tomatoes and add them to the bowl, add your 1 cup of fresh or frozen or canned corn, add your 2 cans of beans, add about 1 tablespoon of lime juice and 1 tablespoon of fresh cilantro and mix this up as this is going to be your burrito mixture. In a large saute pan pour 2 tablespoons of canola oil over a low to medium heat. You can use the canola oil rather than something like olive oil because canola oil actually has a higher smoke point so you can use a higher flame if you need to. Add your onion and your 2 cloves of garlic and you want to saute this for about 1 to 2 minutes, again make sure your heat isn't too high because that will burn the garlic. After the 1 to 2 minutes you can add your burrito mixture to the oil, garlic and onions. This is a great vegetarian dish, one half cup of beans is equal to 7 grams of protein so that's actually equal to 1 ounce of chicken or beef. Adding peppers or the tomatoes or anything that's high in vitamin C also helps the body to absorb iron from beans or any vegetarian source of, of iron. After this is thoroughly mixed and you have all the garlic spread and the flavor is simmering together you can then plate this on your tortilla. After your burrito mixture is thoroughly cooked you can take your whole wheat tortillas place them in the microwave for about 20 minutes just to get them warm and they can also form into the burrito shape a little more easily. And then take just about 1 scoop of this beautiful burrito mixture and put it on your whole wheat tortilla. You don't want to get it too full, if it's too full you wont be able to fold it, so fold over the left side, then the bottom, the right side and then the top and then you can turn it over, you can add a toothpick and then you have your vegetarian burrito. Other options are to add low fat cheese, quinoa or even an avocado for a form of a healthy fat, the avocado is high is high in mono unsaturated fatty acids and actually helps to raise your good cholesterol. So this is your Mexican burrito and it's also vegetarian. I'm Laura Cipullo, Registered Dietitian, Certified Diabetes Educator. Today we made a healthy Mexican dish, vegetarian burritos. For more information on healthy living please like us on Facebook. Laura Cipullo Whole Nutrition Services.


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