A flour tortilla can contribute up to 400 calories and 45-65 grams of carbohydrates in a burrito. Switching to a burrito bowl and including rice and beans transforms your burrito into a nutrient-dense 'cheat' – even if you choose to keep the full-fat sour cream and cheese. For a little extra nutrition, opt for brown rice and a heavy portion of vegetables, salsa, corn, and guacamole.

Here’s an easy recipe:

Ingredients:

1 cup uncooked rice

1 cup salsa, homemade or store-bought

3 cups chopped Romaine lettuce

1 (15.25-ounce) can whole kernel corn, drained

1 (15-ounce) black beans, drained and rinsed

2 Roma tomatoes, diced

1 avocado, halved, seeded, peeled and diced

2 tablespoons chopped fresh cilantro leaves

For the chipotle cream sauce

1 cup sour cream

1 tablespoon chipotle paste*

1 clove garlic, pressed

Juice of 1 lime

1/4 teaspoon salt, or more, to taste

Directions:

To make the chipotle cream sauce, whisk together sour cream, chipotle paste, garlic, lime juice and salt; set aside.

In a large saucepan of 1 1/2 cups water, cook rice according to package instructions; let cool and stir in salsa; set aside.

To assemble the bowls, divide rice mixture into serving bowls, top with lettuce, corn, black beans, tomatoes, avocado and cilantro.

Serve immediately, drizzled with chipotle cream sauce.

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• Food & Nutrition