This is the fourth in a series of blogs showcasing simple, heart healthy recipes that cost under $3.00 a serving to make. We will provide a nutritional analysis, total cost, and cost per serving for each recipe. At the end of the series, we will provide a link to all the recipes that we’ve presented.
All the recipes in this series have no more than 5 grams of saturated fat, at least 5 grams of fiber, and no more than 600 mg of sodium. And, best of all, they’ll be taste-tested and guaranteed delicious!
Each of our recipes will be standardized to serve six. If you need to buy a larger package of an ingredient than the recipe calls for, freeze or store the rest. Likewise with leftovers: put them away for another meal. Putting leftovers in the refrigerator immediately after serving decreases the temptation to overeat. Out of sight, out of mind!
Here is a quick and easy recipe, perfect for freezing and a great meal for on the go. To reduce saturated fat even more, choose a lite cheese such as Cabot’s Sharp Light Cheddar, or cut back on the total amount.
Black Bean Burrito
- 215 oz cans low-sodium black beans, rinsed
- 1Tbspchili powder
- 3/4tspground cumin
- 1 1/2cupsshredded cheddar cheese
- 1/2cupcherry tomatoes, chopped
- 1cuppepper and onion stir fry frozen mix, store brand
- 1 1/2Tbspfresh cilantro, chopped
- 12corn tortillas, La Banderita or similar brand (5 ½ inches)
- 1 1/2cupsbrown rice, cooked
- In a large bowl, combine beans, chili powder and cumin. Mix well. Add cheese, tomatoes, pepper and onion mix, and cilantro.
- Spread about 1/4 cup of the filling on the bottom third of each tortilla and top with about 2 tablespoons of rice. Roll up, tucking in ends as you go. Wrap each tortilla in tin foil. Label and freeze for up to 3 months.
- To heat: Remove burrito from tin foil and place on a microwave safe plate. Cover with a paper towel and microwave on high for 1 ½ to 2 ½ minutes, or until steaming hot. Alternatively, leave in tin foil and heat in the toaster oven at 350 F for 30 -40 minutes, or until steaming hot . For a crispier tortilla, remove foil for last few minutes.
Nutrition Information per serving
- Calories: 309
- Total fat: 8 g
- Saturated fat: 4g
- Protein: 16 g
- Carbohydrate: 47 g
- Fiber: 14 g
- Sodium: 409 mg
Budget friendly meals: Cost of this recipe
- 15oz cans low-sodium black beans, rinsed (2 @ $0.72 each): $1.44
- 1 tablespoon chili powder (0.25 oz @1.98/2.5oz): $0.20
- ¾ teaspoon ground cumin (0.06 oz @1.98/2oz): $0.06
- 1 ½ cups shredded cheddar cheese (6.00 oz @ $2.19/8.00oz): $1.64
- ½ cup cherry tomatoes, chopped (1/4 pint @ $2.99/1.00pint): $0.75
- 1 cup pepper and onion stir fry mix (3.20 oz @ $1.98/16.00oz): $0.40
- 1 ½ tablespoons fresh cilantro, chopped (0.13 oz @ $1.29/2.8 oz): $0.06
- 12 corn tortilla (6 each @ $1.50/18 each x 12): $1.00
- 1 ½ cups brown rice, cooked (3.4 oz @ $0.78/16.00 oz): $0.16
Total cost: $5.71
Cost per serving: $0.95
Dried herbs, like chili powder and cumin, are a worthy investment because they have a shelf life of 3-4 months at top quality and can be used in many recipes. Freeze left over cilantro in ice cube trays with olive oil to add to future recipes.
Claire Leitch is a student in the University of Vermont Master of Science in Dietetics program. She is completing her clinical rotations at the University of Vermont Medical Center.