whats-cookin

Kid’s Cook’n

2/19/13

 A great way to get kids interested in eating healthy is by letting them help out in the kitchen. Below is a great recipe I found from the blog, Cooking with Kids. Get them excited about cooking and supply them with  some fun kitchen “toys.” Check out our Kid’s Corner selection for some great kid-friendly yet efficient cooking tools. Click Here to shop.

Fresh Vegetable Burritos

Makes 6 servings
Prep time: 20 minutes
Cook time: 17 minutes

Ingredients:
2 medium onions, finely chopped (1 cup) (37 g)
1 cup red bell pepper, finely chopped (20 g)
1 teaspoon vegetable oil (1 g)
1 cup kidney beans, cooked and drained (73 g)
? cup salsa (10 g)
2 teaspoons salt-free herb seasoning (1 g)
6 flour tortillas (8 inches in diameter) (49 g)
1 large tomato, finely chopped (1 cup) (30 g)
? cup (2 oz.) shredded fat free Mozzarella cheese (10 g)
1 1/3 cups plain yogurt (50 g)

Preparation:
1. Heat oven to 350˚F.
2. Cook onions and bell pepper in oil about 5 minutes, stirring frequently, until tender.
3. Place kidney beans, salsa and seasoning in blender or food processor.
4. Spread each tortilla with one-sixth of the bean mixture; top each with one-sixth of the onions, bell pepper, tomato, cheese, yogurt and sprouts.
5. Roll up tortillas; secure with toothpicks.
6. Place on un-greased 13×9-inch pan.
7. Bake 10 to 12 minutes or until hot and cheese is melted.

Nutritional Facts:

Calories: 330
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 5 mg
Sodium: 480 mg
Calcium: 20% Daily Value per serving for people 6-12 years old
Protein: 18 g (6.3 g dairy Protein)
Carbohydrates: 54 g
Dietary Fiber: 10 g

Nutrition Notes: A vegetable burrito has tortillas from the grain group; the dairy group is represented by the cheese and yogurt; and the kidney beans are in the protein category.
This dish also contains an awesome mix of vegetables. Vegetables have little or no fat and are a rich source of healthy carotenoids. Carotenoids make fruits and vegetables colorful. They’re the reason lemons are yellow, red peppers are red, and carrots are orange. Carotenoids make our foods look good to eat, but they also protect our bodies from illness.
The cheese supplies plenty of calcium and protein. Drink a glass of milk with your burrito and you’ll have half of your daily bone- building calcium requirement.

 

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