Recipes · Mexican · Main Courses
Burrito
One serving has 752 kcal and 44 g protein, and at least a fifth of a woman's daily need of selenium (94%), phosphorus (93%), niacin (83%), zinc (65%), riboflavin (65%) and pyridoxine (65%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (404 g)
- Difficulty: Easy
- Diets: High protein, Flexitarian, Non-Vegetarian
- Contains: dairy, gluten, poultry
Ingredients
- 50 g Tortilla, flour
- 83.3 g Chicken, ground
- 33.3 g Rice, cooked, NFS
- 66.7 g Black beans, from canned, no added fat
- 33.3 g Cheese, Cheddar
- 25 g Salsa, red, homemade
- 33.3 g Sour cream, regular
- 33.3 g Avocado, raw
- 16.7 g Lettuce, green leaf, raw
- 16.7 g Tomatoes, raw
- 8.3 g Onions, raw
- 2.5 g Olive oil
- 0.8 g Salt, table
- 0.3 g Spices, pepper, black
- 0.3 g Spices, cumin seed
- 0.3 g Spices, chili powder
- 0.3 g Spices, garlic powder
Method
- Cook Ground Beef or Chicken: - Heat 15 g (1 tablespoon) of olive oil in a large skillet over medium heat. - Add 50 g of diced onion and cook until softened, about 5 minutes. - Add 500 g of ground beef or chicken to the skillet and cook until browned, breaking it up with a spoon, about 5-7 minutes. - Stir in 5 g (1 teaspoon) of salt, 2 g (1/2 teaspoon) of black pepper, 2 g (1 teaspoon) of cumin, 2 g (1 teaspoon) of chili powder, and 2 g (1 teaspoon) of garlic powder. Cook for an additional 2 minutes.
- - Lay out each flour tortilla and layer with cooked rice, black beans, the ground beef or chicken mixture, grated cheddar cheese, salsa, sour cream, avocado slices, shredded lettuce, and diced tomato. - Fold the sides of the tortilla over the filling, then roll up tightly from the bottom.
- Serve the burritos warm, optionally with extra salsa and sour cream on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 752 kcal | 36% |
| Carbohydrates | 59.7 g | |
| Water | 255 mL | |
| Fiber | 12.1 g | 41% |
| Protein | 43.7 g | 91% |
| Tryptophan | 0 g | |
| Threonine | 0.01 g | |
| Isoleucine | 0.02 g | |
| Leucine | 0.02 g | |
| Lysine | 0.02 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.01 g | |
| Tyrosine | 0.01 g | |
| Valine | 0.02 g | |
| Histidine | 0.01 g | |
| Fat | 38.4 g | |
| Monounsaturated | 12.8 g | |
| Polyunsaturated | 5.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 4.7 g | |
| Saturated | 14.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 130 mg | |
| Calcium | 428 mg | 43% |
| Copper | 0.51 mg | 57% |
| Iron | 6.2 mg | 35% |
| Magnesium | 107 mg | 34% |
| Manganese | 0.1 mg | 6% |
| Phosphorus | 652 mg | 93% |
| Potassium | 1,016 mg | 22% |
| Selenium | 51.9 µg | 94% |
| Sodium | 1,734 mg | |
| Zinc | 5.2 mg | 65% |
| Thiamin (vitamin B1) | 0.57 mg | 52% |
| Riboflavin (vitamin B2) | 0.71 mg | 65% |
| Niacin (vitamin B3) | 11.6 mg | 83% |
| Pantothenic acid (vitamin B5) | 0.03 mg | 1% |
| Pyridoxine (vitamin B6) | 0.85 mg | 65% |
| Folate (vitamin B9) | 176 µg | 44% |
| Cobalamin (vitamin B12) | 1.5 µg | 64% |
| Choline | 116 mg | 27% |
| Vitamin A | 247 µg | 35% |
| Vitamin C | 11.6 mg | 15% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 39.1 µg | 43% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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