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Food

Burrito wraps up a simple meal

By JANET K. KEELER
Published March 29, 2006

	The burrito evolves The simple burrito is rolling out in saucy new restaurant chains in your neighborhood. Forget the Bell.This trend traces its roots to the brothers Burrito, and beyond that to our neighbors to the southwest.

It's not just college students who consider the burrito one of the four food groups.

Moms seeking a quick meal for kids can roll refried beans, cheese, lettuce and tomatoes in a floppy flour tortilla faster than you can say Dora the Explorer.

And legions of Mexican-Americans find comfort in long-simmered beef swaddled in a tortilla, a specialty of the state of Sonora, birthplace of the burrito. Though its roots are in Mexico, the giant concoction of spicy meat, rice, beans, sour cream, onions, lettuce, tomatoes and guacamole is a product of American excess.

The appeal of the burrito has even crossed over to breakfast, with eggs, cheese and sausage the most common ingredients bundled in a tortilla. And in case anyone asks, a deep-fried burrito is called a chimichanga.

The burrito is economical, portable and versatile, though not always healthy. Canned refried beans are high in sodium and many of the traditional ingredients are laden with fat. Using canned black beans that have been rinsed and drained can cut sodium. Corn tortillas are lower in fat and calories than flour.

Opening cans of beans and browning ground beef will get dinner on the table fast, but if you want deeper flavor, use the Crock-Pot to slow-cook inexpensive cuts of seasoned meats. Layer tender shreds with cold accompaniments and away you roll.

A Healthy Breakfast Burrito can start the day with lots of flavor and not much guilt, thanks to egg substitutes.

Healthy Breakfast Burrito

Cooking spray
4 ounces chorizo sausage
1/2 red onion, chopped fine
3 cloves garlic, crushed
1 (4-ounce) can chopped green chilies
1/2 cup chopped cilantro leaves
1 cup egg substitute, such as Eggbeaters
4 (6-inch) corn tortillas
1/2 cup shredded low-fat cheddar cheese

Heat a medium heavy nonstick skillet and lightly spray with cooking spray. Add the chorizo and break up into small pieces with a wooden spoon. Cook thoroughly. Drain grease if any has accumulated.

Add the red onions, garlic, green chilies and cilantro. Saute until the onions have softened, about 1 minute. Add the egg substitute. Stir with a wooden spoon until the egg substitute is scrambled and thoroughly cooked.

Warm the tortillas in a toaster oven or on top of a stove burner. Divide egg substitute mixture equally among the 4 tortillas. Fold each tortilla up like a burrito or a cone and top each with 1/4 of the cheese.

Makes 4.

Source: Food Network

 Spicy Beef Burritos

1 tablespoon olive oil
1 1/2 pounds boneless beef chuck, cut into ?-inch cubes
1 cup bottled chunky medium-hot salsa
1/4 cup canned beef broth
2 tablespoons chopped garlic
2 tablespoons (packed) dark brown sugar
1 tablespoon soy sauce
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice
8 burrito-sized flour tortillas
Cooked white rice

Heat oil in heavy large pot over medium-high heat. Add half of beef and saute until brown, about 3 minutes. Using slotted spoon, transfer beef to bowl. Add remaining beef to pot and saute until brown, about 3 minutes. Return beef in bowl to pot. Add salsa, broth, garlic, sugar and soy sauce to pot; bring to boil. Reduce heat to medium-low, cover pot and simmer stew until beef is tender, stirring occasionally, about 1 hour 10 minutes.

Uncover pot and simmer stew until sauce thickens, about 5 minutes. Mix in cilantro and lime juice. Season with salt and pepper. (Can be made 2 days ahead. Refrigerate until cold; then cover and keep refrigerated. Rewarm before continuing.)

Heat tortillas 1 at a time on gas or electric burner, about 10 seconds per side, turning with tongs. Cover with foil or napkin to keep warm.

Serve stew, tortillas and rice, allowing diners to assemble burritos.

Serves 4.

Source: Bon Appetit, December 1996

[Last modified March 28, 2006, 12:42:09]