Spicy tofu burritos

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PREP TIME

20 min

Makes

4 servings

* PLUS Cooking time: 5 minutes

Ingredients

  • 350-g pkg firm or soft tofu , drained
  • 1 small onion
  • 1 red bell pepper , seeded
  • 1 small jalapeno , seeded
  • 2 garlic cloves
  • 1 tsp chili powder
  • 1 tsp ground cumin
  • 1/2 tsp dried oregano leaves
  • pinch salt
  • pinch freshly ground black pepper
  • 2 tbsp olive oil
  • 2 tbsp salsa
  • 1/4 cup chopped cilantro
  • 4 7-in. flour tortillas
  • topping of salsa , shredded cheddar cheese and lettuce, chopped tomatoes and low-fat sour cream

Instructions

  • Slice firm tofu into strips about 1/2×2 inches (1×5 cm) and set aside. Chop onion. It should measure about 1/2 cup (125 mL). Finely chop red pepper. Mince both jalapeño and garlic. Measure out seasonings and set aside.
  • Heat oil in a large non-stick frying pan set over medium-high heat. Add onion and stir often until softened slightly, about 2 minutes. Add tofu strips or coarsely crumble in soft tofu. Then add red pepper, jalapeño and garlic. Sprinkle with chili powder, cumin, oregano, salt and pepper. Stir-fry until heated through, from 3 to 4 minutes. Stir in salsa and coriander.
  • Spoon tofu filling evenly down centre of each warmed tortilla. Top with salsa and any other toppings you like. Wrap tortilla around filling and enjoy.

Nutrition (per serving)

  • Calories
  • 290,
  • Protein
  • 11.9 g,
  • Carbohydrates
  • 30.4 g,
  • Fat
  • 14.5 g,
  • Fibre
  • 2.8 g,
  • Sodium
  • 240 mg.

Nutritious foods don’t have to be boring. These burritos are packed with kid-pleasing taste and take just five minutes to cook. Plus, if you add some grated cheese, they wrap up all the food groups for a healthful meal.

Warm tortillas

To warm tortillas, wrap in foil and place in a preheated 350F (180C) oven until warm. Or stack tortillas on a paper towel in the microwave and warm on high for 30 seconds.

Myth

Nutritious foods may be healthy, but they have no taste

Fact

Nutritious foods can be healthful and great tasting at the same time. Just think of spicy salsa on grilled fish, full-flavoured fajitas and highly seasoned spaghetti sauce. Follow Canada’s Food Guide to Healthy Eating to ensure you’re getting all the nutrients you need, then add any seasonings you like.

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