Sastojci (za 4 porcije): 4 komada velikih pšeničnih tortilja (25–30 cm), 300 g junećeg mlevenog mesa, 200 g kuvanog belog pirinča, 150 g kuvanog crnog ili crvenog pasulja (oceđenog), 120 g rendanog cedar sira (ili mešavina chedar sira i mocarela sira), 100 g paradajz salse, 80 g kisele pavlake, 1 kašika biljnog ulja, 1 srednji crni luk (oko 120 g, sitno seckan), 2 čena belog luka (oko 6 g, sitno seckana), 1 kašičica mlevenog kumina, 1 kašičica mlevene slatke paprike u prahu, ½ kašičice mlevenog čilija, ¼ kašičice mlevenog crnog bibera, opciono - 50 g seckane zelene salate, 50 g kuvanog kukuruza šećerca, sok od ¼ limete.
Priprema:
1. Na srednjoj temperaturi (4) zagrej ulje u tiganju. Dodaj luk i prži 4–5 minuta dok ne omekša i postane staklast.
2. Dodaj beli luk i prži još 30 sekundi, samo da zamiriše.
3. Dodaj mleveno meso i prži 7–10 minuta, uz mešanje, dok meso ne porumeni tj. nije vise crveno i ne ispari višak tečnosti.
4. Dodaj kumin, slatku papriku, čili i biber. Dobro promešaj i skini sa sporeta.
5. Pirinač blago zagrej i po želji začini sa malo soka od limete.
6. Tortilje zagrej kratko na suvom tiganju da omeksaju.
7. Na sredinu svake tortilje redom stavi
- pirinač
- pasulj
- meso
- rendani sir
- salsu
- kiselu pavlaku
- dodatke po želji (opciono)
Preklopi donji deo tortilje, zatim bočnih strana i čvrsto urolaj u burito.
8. Po želji, gotov burrito možeš kratko zapeći na suvom tiganju da dobije blago hrskavu koricu.
Nutritivne vrednosti (približno, po 1 buritu):
Energija: oko 640 kcal
Proteini: oko 32 g
Ugljeni hidrati: oko 58 g
Šećeri: oko 4 g
Masti: oko 31 g
Zasićene masti: oko 13 g
Vlakna: oko 7 g
Holesterol: oko 85 mg
Natrijum: oko 400 mg
Napomena 1:
Za smanjenje natrijuma možeš:
- koristiti integralnu ili domaću tortilju sa malo ili bez soli
- smanjiti količinu sira ili koristiti niskosolni sir
- koristiti kiselu pavlaku i salsu bez dodatnog natrijuma
- dodavati začine i limetu za ukus umesto soli
Zdravstvene napomene:
1. Proteini viskog kvaliteta
Juneće meso je odličan izvor proteina koji pomažu rastu i obnovi mišića, podržavaju imuni sistem i daju dugotrajan osećaj sitosti.
2. Složeni ugljeni hidrati
Beli pirinač i pasulj obezbeđuju energiju postepeno, a pasulj je dodatno bogat vlaknima koja pomažu varenju i stabilizuju nivo šećera u krvi.
3. Vlakna za digestivno zdravlje
Pasulj, pirinač i eventualno zelena salata povećavaju unos vlakana, što poboljšava probavu, doprinosi zdravlju creva i smanjuje rizik od zatvora.
4. Zdrave masti
Biljno ulje i sir obezbeđuju masti koje su potrebne za apsorpciju vitamina topljivih u mastima (A, D, E, K) i podržavaju zdravlje srca.
5. Bogat izvor vitamina i minerala
Luk, beli luk, paprika i limeta doprinose unosu vitamina C, antioksidanasa i fitonutrijenata koji pomažu u borbi protiv upala i jačaju imuni sistem.
6. Kontrola natrijuma
Izbacivanjem dodatne soli smanjio se unos natrijuma na oko 400 mg po buritu, što je značajno bolje za krvni pritisak i zdravlje srca.
7. Fleksibilnost i dodatno povrće
Opcionalna zelena salata i kukuruz šećerac povećavaju količinu vlakana i mikronutrijenata, a istovremeno čine obrok voluminoznim i sitim bez dodatnih kalorija.
Napomena 2:
- Burito je kompletan obrok jer kombinuje proteine, ugljene hidrate, masti, vlakna i mikronutrijente.
Ingredients (for 4 servings): 4 pieces of large wheat tortillas (25–30 cm), 300 g of ground beef, 200 g of cooked white rice, 150 g of cooked black or red beans (drained), 120 g of grated cheddar cheese (or a mixture of cheddar cheese and mozzarella cheese), 100 g of tomato salsa - pico de Gallo, 80 g of sour cream, 1 tablespoon of vegetable oil, 1 medium onion (about 120 g, finely chopped), 2 cloves of garlic (about 6 g, finely chopped chopped), 1 teaspoon of ground cumin, 1 teaspoon of ground sweet paprika powder, ½ teaspoon of ground chili, ¼ teaspoon of ground black pepper, optional - 50 g of chopped lettuce, 50 g of cooked sweet corn, juice of ¼ lime.
Preparation:
1. Heat oil in a frying pan on medium temperature (4). Add the onion and fry for 4-5 minutes until soft and translucent.
2. Add garlic and fry for another 30 seconds, just until fragrant.
3. Add the minced meat and fry for 7-9 minutes, stirring, until the meat turns brown - until it’s not red anymore and the excess liquid evaporates.
4. Add cumin, sweet paprika powder, chili powder and pepper. Stir well and remove from heat.
5. Heat the rice slightly and season it with a little lime juice if desired.
6. Heat the tortillas briefly in a dry pan to soften them.
7. Place in the middle of each tortilla in this order:
- rice
- beans
- meat
- grated cheese
- salsa
- sour cream
- optional extras
Fold the bottom part of the tortilla, then the sides and roll tightly into the burrito.
8. If desired, you can briefly fry the finished burrito in a dry pan to get a slightly crispy crust.
Nutritional values (approximately, per 1 burrito):
Energy: about 640 kcal
Proteins: about 32 g
Carbohydrates: about 58 g
Sugars: about 4 g
Fats: about 31 g
Saturated fat: about 13 g
Fiber: about 7 g
Cholesterol: about 85 mg
Sodium: about 400 mg
Note 1:
To reduce sodium you can:
- use integral tortillas or homemade tortilla with little or no salt
- reduce the amount of cheese or use low-salt cheese
- use sour cream and salsa without additional sodium
- add spices and lime to taste instead of salt
Health notes:
1. High quality proteins
Beef meat is an excellent source of protein that helps muscle growth and recovery, supports the immune system and gives a long-lasting feeling of satiety.
2. Complex carbohydrates
White rice and beans provide energy gradually, and beans are additionally rich in fiber that helps digestion and stabilizes blood sugar levels.
3. Fiber for digestive health
Beans, rice and lettuce if using, increase fiber intake, which improves digestion, contributes to gut health and reduces the risk of constipation.
4. Healthy fats
Vegetable oil and cheese provide the fats needed to absorb fat-soluble vitamins (A, D, E, K) and support heart health.
5. Rich source of vitamins and minerals
Onions, garlic, paprika and lime contribute to the intake of vitamin C, antioxidants and phytonutrients that help fight inflammation and strengthen the immune system.
6. Sodium control
Cutting out the extra salt reduced sodium intake to about 400 mg per burrito, which is significantly better for blood pressure and heart health.
7. Flexibility and additional vegetables
Optional lettuce and sweet corn increase the amount of fiber and micronutrients, and at the same time make the meal voluminous and filling without additional calories.
Note 2:
- A burrito is a complete meal because it combines proteins, carbohydrates, fats, fibers and micronutrients.
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