Saturday, December 27, 2008

Runner's Recipe of the Week

It's baaack! Things kind of went awry after the Marine Corps Marathon. I'm going to try my hardest to post a new each week. This week's recipe is one of my family's favorite weeknight dinners, Bean Burritos. Beans in general are an excellent carbohydrate rich food that should be a staple in every runner's kitchen. It's also a great alternative to the standard pasta plate. The November 2008 issue of Men's Health had a great piece called "The Magic of Beans." Here are the highlights of the piece:

Navy Beans: high in folate, a B vitamin that may reduce the risk of stroke and cognitive decline as you age

Garbanzo Beans: help reduce your levels of the hormone insulin, lowering risk of diabetes

Black Beans: the dark skins of these beans contain potent anti-oxidants for fighting disease

Kidney Beans: contain anti-oxidants that may help prevent hardening of your arteries

Pinto Beans: eating ½ cup daily can cut LDL cholesterol (bad cholesterol) by 9 percent

Here is my family's Bean Burrito:

1 can black beans

1 can pinto beans (or kidney)

1/3 cup barbeque sauce (your favorite brand will do)

1 tbsp garlic powder

1 tbsp onion powder

1 tbsp paprika

2 Tbsp cheddar cheese

1 flour tortilla

2 Tbsp salsa

1 Tbsp Sour cream

Mix beans plus spices and BBQ sauce together in a pot with enough water to cover beans. Bring to a boil uncovered, then simmer covered for 1 hour—check to make sure that the beans still have enough moisture for cooking. Assembling burritos: 1/2 cup beans 3 Tbsp shredded cheddar cheese, 2 Tbsp Salsa, 1 Tbsp sour cream wrapped in a flour tortilla

Nutritional Analysis of the recipe can be found here. The next recipe I post will be a breakfast dish incorporating the leftover beans, B'Tayavon!

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