Build a Better Burrito

Are you and your family craving that spicy, south-of-the-border cuisine? Well, skip the local burrito joint. Those "burritos as big as your head" can contain more than 1,000 calories--and more depending on how many fixings you add. Instead, round up the muchachos and throw a build-your-own burrito fiesta! These quick and easy Mexican delights take just minutes to prepare and are sure to please the pickiest of eaters.

The basic building blocks of burritos are tortillas and beans, which provide a healthy amount of protein, complex carbohydrates, and fiber. By applying these burrito-building tips, you can trim the excess calories, fat, and sodium, but keep the flavor. With these healthy and tasty burritos, your family will be singing your praises and shouting "Ole!"

Cut the Calories and Fat

• Replace ground beef with ground round or ground turkey.
• If you don't want to swap your ground beef, brown and drain the meat. Then place the beef in a colander and rinse well with hot water. This method reduces both fat and calories.
• Use fat free refried beans or canned beans of your choice; avoid beans canned with lard.
• Use reduced fat cheeses. Cheeses with stronger tastes (like sharp cheddar) allow you to use less without sacrificing flavor.
• Enjoy a small dollop of guacamole. Avocados provide healthy, monounsaturated fat.

Season without Salt

• Use fresh tomatoes or canned tomatoes labeled "no salt added."
• Try a taco or burrito seasoning, labeled 30% less sodium.
• Use corn tortillas, which have less sodium, instead of flour tortillas.
• Select reduced-sodium cheeses or use less cheese.
• Add flavor with cilantro.

Increase Fiber

• Add extra beans for flavor, protein, and fiber.
• Make your own salsa with fresh tomatoes, beans, corn, avocados, and onions.
• Instead of tortillas, enjoy 100% whole-wheat pitas.

Round out the Meal

• Add lettuce and tomatoes to your creation--the colors are appetizing, plus they add flavor without all the extra calories.
• For a side dish, serve red beans and rice or Spanish rice.
• End your meal with a sweet guava, papaya, or mango for dessert.