by ADMIN on AUGUST 8, 2011
We all have those tough days – when even the thought of cooking dinner makes you more tired. Well, here’s a quick healthy dinner you can be proud to serve – and your family will love. Warm whole wheat wraps filled with black beans, carrots, onions, and a creamy sauce made of avocado.
Avocados used to have a lousy reputation for being too high in fat. But the days of thinking that fat is ‘bad’ is over – now science has shown that having healthy unsaturated fats in the diet is essential for optimal health. Avocados, also known as the Alligator Pear, originated in the Mexican state of Puebla and has been a staple in Mexico’s diet since around 10,000BC.
Interestingly, the greatest concentration of carotenoids – an antioxidant liked to anti-inflammatory health benefits – is found in the dark green flesh right under the skin. So when you peel your avocado, be sure to scrape all the nutrient-packed flesh from the peel!
Half of an avocado has: 161 calories, 12 grams of healthy unsaturated fats, 6 grams of fiber, 2 grams of protein, 15% of the recommended Daily Value of vitamin C, 25% DV vitamin K, 20% DV folate, and 14% DV potassium.
Black Bean and Avocado Burritos
Prep time: 10 mins Cook time: 15 mins Total time: 25 mins Serves: 5
Sauteed black beans, carrots and onion mixed with creamy avocado and cottage cheese sauce - stuffed into a warm whole wheat wrap.
1 can low sodium black beans, rinsed and drained
¾ of an avocado
½ cup cottage cheese
4 carrots, peeled and chopped
2 tsp olive oil
1 onion, peeled and chopped
1 tsp garlic powder
½ tsp salt
¼ tsp cayenne pepper
½ tsp black pepper
4 medium-sized whole wheat wraps
Sautee onions and olive oil in a large sauce pan over medium-high heat until tender and opaque - about 3 minutes. Add carrots and cook for about 5 minutes.
Finally, add black beans, garlic powder, cayenne pepper, and black pepper, reduce to medium heat, cover and cook for about another 5 to 8 minutes.
Mean while, in a food processor (or blender) combine avocado, cottage cheese, and salt. Blend until smooth.
Add avocado mixture to black beans and stir until combined.
Warm wraps on a hot skillet, about 1 minute per side. Fill each wrap with a quarter of the filling.