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Healthy Green Suiza Burros

Most of my family members are true connoisseurs of Mexican food.  Unfortunately, many native southwestern recipes are high in calories and fat, as well as not gluten free and not vegetarian friendly.  They are also very time-consuming to prepare.  Therefore, we limited out indulgences carefully.

Then, my husband’s doctor said he had to take cholesterol medication and remain on a low fat diet. That really upset him.  After listening to him lament about missing “his” Mexican food, I set out to find healthy ways to satisfy his hunger.

I found healthy, good-tasting ingredients readily available.  While I experimented with many recipes, I made a home run with the family when I took off on my own and created Green Suiza Burros.  Even my mother-in-law, who doesn’t like hot spicy Mexican food, loved these burros.

This recipe is an all around hit for taste and nutrition with authentic ingredients.


Green Suiza Burros

Easy, microwaveable, low fat, high fiber, can be made gluten free or vegetarian too.

non-stick cooking spray

2              10” square glass casseroles with glass lids

1              30 oz can fat free refried beans

1 doz.     burrito size, fat free or vegetable oil only flour tortillas, substitute corn for gluten free

1              1 quart mixing bowl

1              19 oz can green chili enchilada sauce

1              15 oz can no fat, ready to serve, or organic (no MSG), cream of mushroom soup

2              green onions, finely chopped including the tops

1 cup      reduced fat Monterrey jack cheese, grated or almond mozzarella works too

1              1 quart freezer storage container or freezer bag

Serves 4 as a One-Pot Meal or 8 as entree. It’s great with a cool dish of fruit for dessert.

If using oven, preheat oven to 350 degrees while preparing casseroles.

BURROS:  Spray all sides of 10” square glass casseroles well with non-stick cooking spray.  Stir beans well in the can.  Place one tortilla on a cutting board or clean work surface and spoon 1/8 of can of beans into the center of the tortilla. Wrap like a burro. (Spread into small oblong mound.  Fold short ends in and then wrap sides toward middle.)  Place burro in greased casserole with overlapping edges on the bottom.  Continue to make 7 more burros.  Four will fit in each greased casserole.  Place three burros across and place one burro the opposite way across the end of other three burros.  Wrap remaining tortillas and refrigerate or freeze.

SAUCE:  In 1 quart mixing bowl, pour 1/2 can of green chili enchilada sauce and 1/2 can of no fat cream of mushroom soup.  Add 1/2 of the chopped green onions.  Mix well.  Pour 1/2 of this mixture over each casserole of burros.  Then, top each casserole with 1/2 cup of the grated Monterrey jack cheese.  Use the remaining enchilada sauce, soup and onion to make a second batch of sauce to freeze for later use.

MICROWAVE:  Place a lid on each casserole.  Microwave each casserole separately, on HIGH for 5 minutes.  Let stand one minute.  Place on serving plates with spatula and spoon sauce over burros.

BAKE:  This recipe may be baked, covered as instructed above, in the oven at 350 degrees for 30 minutes.

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