Bean, Cheese & Shrimp Burrito (490 calories)

1 large soft flour tortilla
1/2 c black beans (canned), drained and rinsed
1/2 jalapeno pepper, seeds removed, thinly sliced
chili powder
cilantro (fresh chopped is best, or you can use dried)
salt & pepper
Juice of 1/2 lime
3 tbs salsa
2 oz pre-cooked shrimp, tails removed (optional)
1 1/2 oz. reduced fat cheddar cheese

Preheat oven to 325 degrees.

Spread out a large piece of aluminum foil and spray it with non-stick spray. Lay the soft tortilla on top. Dump the beans on top of the tortilla in a pile, to one end. Sprinkle the sliced jalapeno over top of the beans. Sprinkle with chili powder, cilantro and salt & pepper (to taste). Squeeze the lime over top, sprinkling the juice evenly over the pile of beans. Spoon the salsa over top and spread evenly. Lay the shrimps evenly over the pile and sprinkle the cheddar over.

Fold the sides in and at the same time, roll the tortilla into a wrap. It will be large, so roll it tightly, trying to keep all the ingredients from falling out. Place seam-side down on baking sheet, spray the outside of the tortilla lightly with non-stick spray, and bake at 325 for 30 minutes (flip the burrito over half way through baking time to make sure the crust gets baked evenly).

Alternately, you can take this burrito with you and bake at work (that's what I do) if you have a toaster oven at work. The only difference is, when you roll the burrito, just roll the alumimum foil tightly around it and bake it rolled in the alluminum foil - same temperature 325 and flip it over half way through baking time.

(490 calories)