Wrap it up. Wraps are a great way to deliver vegetables and protein to picky kids.
2 Tbsp (30 mL) extra-virgin olive oil
1 1/2 cups (350 mL) chopped onions
1/2 cup (125 mL) chopped green bell peppers
1/2 cup (125 mL) chopped carrots
1/2 cup (125 mL) diced celery
1 3/4 tsp (9 mL) minced garlic
2 1/4 cups (560 mL) unsalted crushed tomatoes
2 1/2 cups (625 mL) canned pinto beans, rinsed and drained
2 1/4 tsp (11 mL) chili powder
1/2 tsp (2 mL) sea salt
1 1/2 cups (350 mL) frozen spinach
10 whole wheat or gluten-free rice wraps
In medium saucepan over medium-low heat, add olive oil and sweat vegetables (except tomatoes, beans, and spinach) until soft and translucent. Add tomatoes, beans, and spices and bring to a simmer. Lower heat and continue simmering for 20 minutes.
Add frozen spinach, stirring occasionally until simmering again.
To serve, add 1/2 cup (125 mL) of filling to each wrap.
Makes 10 burritos.
Each serving contains: 268 calories; 10 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 43 g total carbohydrates (3 g sugars, 8 g fibre); 503 mg sodium
source: “Lunch Ideas Kids Will Love!“, alive #371, September 2013
