Burritos ( Healthy Diabetic Recipe )
by Tarla Dalal
With or without rajma, with one stuffing or the other, burritos are always a great option for a weekend snack as much as for a party – it is quite a meal in itself.
You can have a free hand with the stuffing and experiment with choices of your own – just ensure that they are healthy! You must always stuff the burritos as and when required to avoid sogginess; or to add an element of fun and freedom, you can let your guests stuff their own burritos! Cabbage and onions add crunch, while the mozzarella cheese enhances the flavour – every ingredient plays its part in making this a grand success.
Usually burritos are not cooked, but you can cook it lightly in the microwave to just melt the cheese a wee bit. And of course, don’t forget to serve with chilled tomato salsa!
Burritos ( Healthy Diabetic Recipe ) recipe - How to make Burritos ( Healthy Diabetic Recipe )
Preparation Time: Cooking Time: Total Time:
Makes 8 burritos
For The Tomato Salsa (makes Approximately 1 1/2 Cups)
1 cup deseeded and finely chopped tomatoes
1/4 cup finely chopped spring onions whites
1/4 cup finely chopped spring onion greens
2 tbsp finely chopped capsicum
2 tbsp finely chopped coriander (dhania)
1/2 tsp finely chopped green chillies
1/2 tsp cumin seeds (jeera) powder
1/4 tsp dried oregano
a few drops of tabasco
salt to taste
For The Stuffing
2 tsp oil
1/2 cup chopped onions
2 tsp finely chopped garlic (lehsun)
1/2 cup chopped capsicum
1 green chilli , finely chopped
1/2 cup chopped tomatoes
1 cup chopped and boiled mixed vegetables
2 tbsp crumbled low fat paneer (cottage cheese)
salt and to taste
Other Ingredients
8 nutri tortillas
1/2 cup finely chopped cabbage
1/2 cup finely spring onion greens
8 tsp grated mozzarella cheese
For the tomato salsa
- For the tomato salsa
- Combine all the ingredients together in a bowl and mash lightly with the back of a spoon. Keep refrigerated to allow the flavours to blend.
For the stuffing
- For the stuffing
- Heat the oil in a non-stick pan, add the onions, garlic and capsicum and sauté on a medium flame for 4 to 5 minutes till the onions turn translucent, while stirring continuously.
- Add the green chillies, tomatoes, mixed vegetables, paneer, salt and pepper, mix well and sauté on a medium flame for another 2 minutes, while stirring continuously.
- Divide the mixture into 8 equal portions and keep aside.
How to proceed
- How to proceed
- Place a tortilla on flat, dry surface and place a portion of the stuffing on one end of the tortilla.
- Spread 2 tbsp of the tomato salsa evenly over the stuffing and top with 1 tbsp of cabbage, 1 tbsp of spring onion greens and 1 tsp of cheese.
- Roll up the tortilla tightly, starting from the end where the stuffing is placed.
- Repeat with the remaining ingredients to make 7 more burritos.
- Serve immediately with tomato salsa.
Disclaimer:
- Disclaimer:
- It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.
| Energy | 114 cal |
| Protein | 4.4 g |
| Carbohydrates | 18.5 g |
| Fiber | 4 g |
| Fat | 2.7 g |
| Cholesterol | 0.9 mg |
| Vitamin A | 375.7 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1 mg |
| Vitamin C | 40.3 mg |
| Folic Acid | 22.3 mcg |
| Calcium | 76.6 mg |
| Iron | 1.5 mg |
| Magnesium | 39.5 mg |
| Phosphorus | 114.8 mg |
| Sodium | 47 mg |
| Potassium | 180 mg |
| Zinc | 0.5 mg |