My Daughters Crockpot Recipe This Week- Barley, Black Bean, and Corn Burritos

Tuesday, April 24, 2012
Just assembled and ready to cook
It was a warm sunny Saturday when my daughter prepared this recipe. Burritos are good anytime, but somehow the spicy flavors seem to be enhanced when the days are hotter and the sun more intense. This week she prepared Barley, Black Bean, and Corn Burritos. It was easy for her to prepare. The smells in the kitchen were divine! This was a vegetarian meal. We all thought it was delicious and filling. For a complete meal we added a wedge of fresh pineapple. The total calories for the meal was 474. A definite repeat and also a meal I would happily serve to friends. Here is the recipe-

Barley, Black Bean, And Corn Burritos
Recipe By :Cooking Light Magazine
Serving Size : 9 Preparation Time : 20 mins
1 (15-ounce) can black beans -- rinsed and drained
1 (10-ounce) can diced tomatoes with green chiles -- undrained
1 cup uncooked pearl barley
2 cups vegetable broth
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 garlic clove -- minced
1/4 cup chopped fresh cilantro
18 flour tortillas -- (6 1/2-inch)
1 cup shredded reduced-fat sharp cheddar cheese -- PLUS
2 tablespoons shredded reduced-fat sharp cheddar cheese -- (4 1/2 ounces total)
9 cups thinly sliced curly leaf lettuce
2 1/4 cups salsa
1 cup fat-free sour cream -- PLUS
2 tablespoons fat-free sour cream

Place first 11 ingredients in a 3- to 4-quart electric slow cooker; stir well. Cover with lid; cook on low-heat setting 4 to 5 hours or until barley is tender. Stir in cilantro.

Heat tortillas according to package directions. Spoon 1/3 cup barley mixture down center of each tortilla; sprinkle each with 1 tablespoon cheese. Roll up. Place 1 cup lettuce on each of 9 plates; top each with 2 burritos. Spoon 1/4 cup salsa and 2 tablespoons sour cream over each serving.

Yield 9 servings.

CAL 402 (11% from fat); PRO 17.6g; FAT 4.4g (sat 1.8g); CARB 65.5g; FIB 7.1g; CHOL 8mg; IRON 4.5mg; SOD 1,075mg; CALC 280mg

No comments