Delectable Recipes on the Fly – Healthy Tuna Burritos


Coming home after an eleven-hour shift, one hour commute on the local train, and ten-minute walk in the winter wind, needless to say, last Tuesday I was starving and needed food STAT.  Being that it was already 10pm and I hadn’t eaten anything for the last eight hours, the idea of cooking anything that took longer than thirty minutes from fridge to plate was not an option.  So, I took a queue from “The Princess Bride” and asked myself the same question Wesley posed to Inigo Montoya, “What are our assets”?  Quickly, I started opening up all the drawers in my fridge and scouring all of my cabinets, searching fervently for inspiration as my stomach kept screaming at me.  When I was about to throw in the towel and zap a Lean Cuisine in the microwave, the wheels in my brain immediately clicked – whole wheat tortillas plus taco seasoning plus a bag of frozen peppers equals…burritos!  The following recipe was the delicious result of my food-starved brain, and I must say, it now holds a position in my “Late Night Recipe” box, and there are three reasons why

  1. It was prepared from start to finish in 28 minutes.
  2. One burrito goes for only 331 calories, packing in only 5.9g fat, 51.3g carbohydrates, 15.5g fiber, and 24.7g protein.
  3. And I saved the best for last…it tastes a-m-a-z-i-n-g!


  • 1 tablespoon olive oil
  • 2 ½ cups frozen mixed pepper strips
  • 1 pack (1.25 oz) Original Taco seasoning
  • 1 can (15 oz) Trader Joes black beans, drained and rinse
  • 1 can (7 oz) albacore tuna, in water
  • 4 La Tortilla Factory whole wheat tortillas


  1. Heat the olive oil in a medium saucepan.  Add in frozen peppers and toss, evenly coating them with the hot oil.  Cook over medium heat until the peppers are nearly defrosted and the liquid has begun to fill the pan, about 10 minutes.  Add in the taco seasoning and stir until completely dissolved.
  2. Add in the black beans and tuna, mixing all of the ingredients together until well coated.  Cook for another 10 minutes, or until all ingredients are heated through.
  3. Lay out each tortilla on a plate and place one cup of the tuna mixture in the center.  Take one side of the tortilla and fold over the mixture, then take each side and fold inwards, finally rolling all of it over to make a closure.
  4. Serve with Trader Joes Peach Salsa and your favorite side of vegetables.

Yield:  4 burritos











The moral of this story?  Frozen vegetables and a good spice rack are your friends on nights like this!  A bag of frozen vegetables is cheap, convenient, and nutritious.  A good spice rack can make any “low-fat” or “simple” dish smack-worthy with a couple shakes or the rip of a pouch!  Even better, both of these items provide you with versatility, thereby avoiding monotony.  Peppers are obvious components of latin cuisine, but just as easily can be transitioned to an Asian stir-fry or Italian bolognese.   While the words “taco seasoning” may seem limited to, err, “tacos”, one of these pouches can quickly be mixed in with low-fat sour cream to make a delicious aioli on a chicken burger or dressing in your favorite salad.  Frozen peppers and taco seasoning – don’t leave the store without them!


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