Burritos
Platos principales • Mexico
Acerca de Burritos
Large flour tortilla wrapped around rice, beans, meat, and toppings
How to Make Burritos (Traditional & Healthy Version)
Burritos are a beloved staple in Mexican cuisine, known for their hearty fillings wrapped in a soft flour tortilla. Originating from the northern regions of Mexico, particularly Chihuahua and Sonora, traditional Mexican burritos are simple yet flavorful, typically filled with a combination of seasoned meat, beans, and fresh vegetables. Unlike the oversized, heavily stuffed versions found elsewhere, authentic Mexican burritos emphasize balance, nutrition, and the vibrant flavors of local ingredients. This healthy burrito recipe stays true to its roots while making mindful ingredient choices, ensuring you enjoy the classic taste without excess calories. The tender shredded chicken, fiber-rich black beans, and a medley of crisp vegetables provide a satisfying, protein-packed meal ideal for lunch. The subtle kick of spices and fresh cilantro create an irresistible aroma and taste that transports you straight to a bustling Mexican taquería. Burritos are not only delicious but also a wonderful representation of Mexican food culture—perfect for sharing with family or friends around the table.
Ingredientes(para 1 medium burrito (approx. 220g))
- 2 medium (20cm) Whole wheat flour tortillas (tortillas de harina integral)
- 200g, cooked and shredded Chicken breast (pollo deshebrado)
- 1/2 cup, cooked and drained Black beans (frijoles negros)
- 1/3 cup, cooked Brown rice (arroz integral)
- 1/2 cup, shredded Romaine lettuce (lechuga romana)
- 1/2 cup, diced Tomato (jitomate)
- 1/4 cup, finely chopped Red onion (cebolla morada)
- 1/4 medium, sliced Avocado (aguacate)
- 2 tbsp, chopped Fresh cilantro (cilantro fresco)
- 1/2, juiced Lime (limón)
- 1 tsp Olive oil (aceite de oliva)
- 1/2 tsp Ground cumin (comino molido)
- 1/2 tsp Chili powder (chile en polvo)
- to taste Salt and pepper (sal y pimienta)
Instrucciones
- 1
Heat the olive oil in a skillet over medium heat. Add shredded chicken, cumin, chili powder, salt, and pepper. Stir for 3-4 minutes until fragrant and heated through.
4 minutes
Shred chicken finely for even flavor distribution.
- 2
Warm each tortilla in a dry pan or on a comal for 30 seconds per side until soft and pliable.
2 minutes
Do not overheat tortillas to avoid cracking.
- 3
In a small bowl, toss lettuce, tomato, red onion, and cilantro with lime juice for a fresh salad base.
3 minutes
Add lime juice just before assembling to keep veggies crisp.
- 4
Spread half the brown rice and black beans in the center of each tortilla.
2 minutes
Keep fillings in the center to make rolling easier.
Por qué este platillo es saludable
By using whole wheat tortillas, lean chicken breast, and adding plenty of fresh vegetables, this burrito is lower in saturated fat and higher in fiber compared to typical versions. Skipping heavy cheeses and sour cream reduces overall calories and saturated fat, while still providing authentic Mexican flavor. This dish supports a healthy diet by offering plenty of protein, fiber, and micronutrients, making it perfect for those looking to enjoy Mexican cuisine without compromising on health.
This traditional burrito recipe delivers a balanced mix of lean protein from chicken, complex carbohydrates from whole wheat tortillas and brown rice, and dietary fiber from black beans and veggies. It’s rich in vitamins such as vitamin A, C, and K from fresh vegetables, and contains essential minerals like iron and magnesium. The avocado provides heart-healthy monounsaturated fats, while olive oil adds a touch of beneficial omega-9 fatty acids. The moderate portion size helps keep calories in check, making this a nutritious choice for balanced eating.
Consejos
- 💡Tip 1: Warm tortillas just before assembling to prevent cracking.
- 💡Tip 2: Roll burritos tightly to keep fillings secure and easy to eat.
- 💡Tip 3: Use freshly squeezed lime juice for the best flavor boost.
Conservación y servicio
Store leftover burritos wrapped in foil or airtight container in the refrigerator for up to 2 days. Reheat in a dry skillet or microwave before serving. Avoid adding avocado until ready to eat to prevent browning.
Mejor momento para servir: Breakfast or Lunch
Información nutricional
| Nutriente | Por 100 g |
|---|---|
| Energía | 210.0 kcal |
| Proteínas | 10.0 g |
| Carbohidratos | 24.0 g |
| Grasas totales | 8.0 g |
| Fibra | 3.0 g |
| Azúcares | 2.1 g |
| Sodio | 410.0 mg |
| Potasio | 230.0 mg |
| Colesterol | 8.0 mg |
| Vitamina A | 60.0 IU |
| Vitamina C | 4.0 mg |
| Calcio | 70.0 mg |
| Hierro | 1.7 mg |
| Magnesium | 28.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 75.0 mg |
| Vitamin D | 0.2 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 1.2 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.1 µg |
| Folate | 32.0 µg |
