Tanya's Tasty Tips: Meal Makeover (Shrimp Burritos)

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Everyone's favorite food in a Mexican restaurant is the burrito. I bet you didn't know that a typical shrimp burrito is crammed with close to 800 calories and 70g of carbohydrates; and that's after sharing a platter of quesadillas! Here is a great version that I love preparing at home. These high- fiber burritos will satisfy even the most devoted Mexican-food lover. They have great flavor and texture, for less than half the calories and carbohydrates. (Note_ Many fish counters will clean shrimp for you at little or no cost.)

Ingredients: • 1 pound fresh shrimp, cleaned, shelled, and deveined • 1 small onion, chopped • 1/2 green pepper, chopped • 1/2 red pepper, chopped • 1 cup frozen corn kernels, defrosted • 2 tablespoons green chili peppers, chopped • 1 clove garlic, minced • 1/4 cup water • 1 tablespoon chili powder • 1 tablespoon ground cumin • 1/8 teaspoon salt • 1 cup cooked brown rice • 8 La Tortilla Factory whole-wheat low-carb/low-fat tortillas • 1 1/2 cups reduced-fat shredded cheddar cheese • 2 cups spinach leaves, steamed

Directions: 1. Chop shrimp into bite-sized pieces 2. Heat a large skillet and spray with nonstick spray. Saute onion, green and red peppers, corn, green chili pepper, and garlic until the vegetables are tender (about three minutes). Add the shrimp, water, chili powder, cumin and salt and cook about 5 minutes or until most of the water has evaporated. Remove from heat and stir in brown rice. 3. Meanwhile, place tortillas between two damp paper towels and microwave on high for 20 seconds to soften for easier rolling, or warm in a 200F oven 4. Spoon 1/2 cup of shrimp filling onto the center of each tortilla. Top with 2 tablespoons of cheese and 1/4 cup spinach. Fold bottom edge of each tortilla up and over filling. Fold opposite sides in, just until they meet, Roll up from the bottom 5. Arrange burritos on a baking sheet, seam sides down. Bake in a 350F oven for 10 minutes until heated through. 6. Serve warm

Serves 8

Nutrition Content: Per Serving: 237 calories, 32g carbohydrate, 16 g fiber, 27g protein,6g total fat,1g sat fat, 546mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor DietaC/, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto