I hope that over the past month, the information you’ve learned here has made your health better – that’s our theme for 2010! Did you enjoy last week’s breakfast solutions?
Check them out, then come back to learn about great protein choices for lunch & dinner.
Eating a Better Protein
What comes to mind when you see the word “protein”? Maybe you think of a big steak or a piece of grilled chicken. Do you think of beans? Well, why not give them a try in your next lunch or dinner.
Why Beans are Nutritional Superstars
- They supply the protein we need to build healthy muscles without the fat that comes with animal protein.
- Beans are high in fiber, which we need to keep our GI system working properly and boost our immune system.
- Beans are loaded with vitamins and minerals; especially iron and many B vitamins.
Try a variety of beans and other legumes, such as black, kidney, navy, soy (edamame), and lentils. Start with this yummy recipe and soon you’ll be a bean convert!
Sweet Potato and Black Bean Burrito
Serves 4 to 6
3 medium sweet potatoes, peeled and cubed
2 teaspoons canola oil
2 large onions, diced
4 large garlic cloves, minced or pressed
1 tablespoon minced fresh green chile
4 teaspoons ground cumin
4 teaspoons ground coriander
2 15-ounce cans black beans, rinsed and drained
⅔ cup lightly packed cilantro leaves, chopped
2 tablespoons fresh lemon juice
cooking spray
8 eight-inch flour tortillas
fresh salsa for serving (purchase from produce section)
Preheat oven to 350˚.
Place sweet potatoes in large saucepan with water to cover. Cover pot, bring to a boil then simmer until tender, about 15 minutes. Drain well, mash with a potato masher, and set aside.
Heat the oil in a medium saucepan over medium heat. Add onions, garlic and chile. Reduce heat to medium-low, cover and cook until onions are tender, stirring occasionally, about 7 minutes. Add the cumin and coriander and cook for 2 minutes longer, stirring frequently. Remove from heat.
In a large bowl, combine the mashed sweet potatoes, onion mixture, black beans, cilantro and lemon juice.
Lightly spray a 9×13-inch baking dish. Spoon about ⅔ to ¾ cup of the filling in the center of each tortilla, roll up and place it, seam side down in the baking dish. Cover tightly with foil and bake for about 30 minutes. Remove foil and bake for another 5 minutes to crisp the tortillas. Serve with fresh salsa.
