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Sausage and Bean Burritos
We used low-fat fresh chicken sausage for our burritos,
but you may also use leftover chopped chicken, pork or beef.
Makes 4 servings
1 teaspoon (5 ml) good quality olive oil
3/4 pound (341 g) fresh turkey or chicken sausage, casings removed
8 green onions, trimmed and chopped
1/4 cup (50 ml) chopped Italian parsley
1 can (15-ounce [425 g]) white beans, drained, rinsed and drained again
1/4 teaspoon (1 ml) kosher salt
1 tomato (6 ounces [170 g]), cored, seeded and chopped
1 jalapeno pepper, seeded and chopped
2 tablespoons (25 ml) fresh lime juice
8 ounces (227 g) shredded lowfat Cheddar or Monterey Jack cheese
(about 2 cups [500 ml])
4
9-inch (22.5 cm) flour tortillas (may use flavoured such as sun-dried tomato)
sour cream and salsa for garnish
Place the rack in position “B”; preheat the Cuisinart
®
Classic Toaster Oven
Broiler to 350° F (177° C). Spray a 7 x 11-inch (17.5 x 27.5 cm) baking dish
with cooking spray, or rub with olive oil.
In a medium nonstick skillet, heat the olive oil over medium heat. Add the
sausage and cook until lightly browned and cooked through, breaking up with a
fork or wooden spoon, about 8 to 10 minutes. Drain the sausage. Add a
quarter of the green onions, the chopped parsley, white beans and salt to the
same pan. Use the back of a wooden spoon to mash the beans (the beans
should be just partially mashed), and cook until heated through, about 3 to 4
minutes. Crumble the drained sausage and stir into the bean mixture. Transfer
to a bowl and let cool. Stir in the chopped tomato, chopped jalapeño, lime juice,
half the cheese and half the remaining green onions.
Spread one quarter of the sausage/bean mixture in a line just below the
centre of each tortilla. Sprinkle each with 2 tablespoons (25 ml) of the
remaining cheese. Roll the burritos and place them seam side down in the
prepared baking dish. Cover with a sheet of foil that has been sprayed with
cooking spray; bake for 15 minutes. Remove the foil and sprinkle evenly with
the remaining cheese and chopped green onions.
Continue to bake until the cheese is melted and bubbly, about 12 to 15 minutes
longer. Serve with guacamole, salsa and sour cream for garnish.
Variation:
- Use fresh ground turkey or chicken in place of sausage.
Nutritional information per burrito:
Calories 608 (41% from fat) • carbo. 54g • prot. 40g • fat 30g
sat. fat 5g• chol. 93mg • sod. 1218mg • fiber 7g
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