Refried beans are another favorite canned food that help cut prep time. To ensure no hidden fat was added, look for varieties labeled 'fat free'.

Source: Shape


Recipe Summary



Ingredient Checklist


Instructions Checklist
  • Preheat oven to 350 degrees Fahrenheit. Lightly spray a 9-inch square pan with vegetable oil spray; set aside.

  • In a medium bowl, combine refried beans, peppers, carrots and tomatoes; set aside.

  • Pour olive oil into small non-stick skillet and heat over medium-high heat until oil is hot. Add onions and cook for 2 to 3 minutes or until onions are tender, stirring occasionally. Add garlic and cook for 1 to 2 minutes more, stirring. Spoon cooked onions and garlic into reserved bean mixture; stir until ingredients are thoroughly mixed.

  • Spoon 1/6 of bean mixture down center of each tortilla; roll up. Place filled tortillas side-by-side, seam side down, in prepared pan. Pour sauce over tortillas.

  • Bake, uncovered, for 20 minutes; remove from oven and sprinkle with shredded cheese. Bake an additional 5 minutes or until cheese is melted and tortillas are heated through.

  • If desired, top each tortilla with shredded lettuce, sour cream and salsa.


Recipe and photo by Melissa Halas-Liang, owner of Super Kids Nutrition and the American Institute for Cancer Research.

Nutrition Facts

180 calories; fat 3g; saturated fat 1g; carbohydrates 33g; insoluble fiber 8g; protein 9g; sodium 430mg.