The Free Press, Mankato, MN

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July 16, 2013

Increase fiber intake for digestive health, weight management benefits

(Continued)

Find which high-fiber foods you enjoy and remember to slowly incorporate them into your diet. Included is a recipe for bean burritos to help you get started:

Bean Burritos 1/2 cups canned black beans, rinsed and drained 1 1/2 cups frozen corn kernels, thawed to room temperature 3 tablespoons chopped fresh cilantro 2 tablespoons chopped green chili peppers 4 green onions, diced 1 tomato, diced 1 tablespoon chopped garlic 6 fat-free whole-grain tortillas, 10 inches in diameter 3/4 cup fat free shredded cheddar cheese 3/4 cup salsa Directions 1. In a microwave-safe bowl, add the black beans, corn, cilantro, chili peppers, onions, tomato and garlic. Stir to mix evenly. Microwave on high power for 30 seconds to 1 minute. Stir and heat again for 30 seconds to 1 minute. Repeat until the mixture is hot. 2. Place 2 tortillas between paper napkins or paper towels and warm in the microwave for 20 seconds on high. Repeat with the remaining tortillas. 3. To serve, place about 1/2 cup bean mixture on 1 tortilla. Top with 2 tablespoons cheese and 2 tablespoons salsa. Fold in the sides and fold the bottom of the tortilla up over the filling, then roll to close. Repeat with the remaining tortillas and serve immediately.

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