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Barley, Black Bean, and Corn Burritos Recipe

Barley, Black Bean, and Corn Burritos Recipe

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Ingredients

Count

Nutrition

285

Calories

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Ingredients:

Serving

2 cups fat-free , lower-sodium organic vegetable broth or chicken broth
1 cup uncooked pearl barley
3/4 cup frozen whole-kernel corn
1/4 cup chopped green onions
1 tbsp fresh lime juice
1 tsp ground cumin
1 tsp chili powder
1/2 tsp ground red pepper
1 (15-oz) can lower-sodium black beans, rinsed and drained
1 (10-oz) can diced tomatoes and green chiles, undrained
1 garlic clove, minced
1/4 cup chopped fresh cilantro
8 (8-inch) flour tortillas
3 oz shredded reduced-fat sharp cheddar cheese (about 3/4 cup)
8 cups thinly sliced curly leaf lettuce
1/2 cup bottled salsa
1/2 cup light sour cream
chopped fresh cilantro (optional)

Directions:

Place first 11 ingredients in a 3- to 4-quart electric slow cooker; stir well. Cover and cook on LOW for 4 hours or until barley is tender and liquid is absorbed. Stir in 1/4 cup cilantro.
Heat tortillas according to package directions. Spoon 2/3 cup barley mixture down center of each tortilla. Sprinkle each with 1 1/2 tablespoons cheese; roll up. Place 1 cup lettuce on each of 8 plates; top each with 1 burrito. Spoon 1 tablespoon salsa and 1 tablespoon sour cream over each serving. Sprinkle with additional cilantro, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	285.32 Kcal (1195 kJ)
Calories from fat	55.1 Kcal
		% Daily Value*
Total Fat	6.12g	9%
Cholesterol	10.45mg	3%
Sodium	452.58mg	19%
Potassium	469.28mg	10%
Total Carbs	43.25g	14%
Sugars	2.84g	11%
Dietary Fiber	6.15g	25%
Protein	14.84g	30%
Vitamin C	4.1mg	7%
Vitamin A	0.1mg	4%
Iron	3.6mg	20%
Calcium	141.9mg	14%

Amount Per 100 g
Calories	135.62 Kcal (568 kJ)
Calories from fat	26.19 Kcal
		% Daily Value*
Total Fat	2.91g	9%
Cholesterol	4.97mg	3%
Sodium	215.13mg	19%
Potassium	223.07mg	10%
Total Carbs	20.56g	14%
Sugars	1.35g	11%
Dietary Fiber	2.93g	25%
Protein	7.05g	30%
Vitamin C	2mg	7%
Vitamin A	0.1mg	4%
Iron	1.7mg	20%
Calcium	67.5mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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