Beef and Black Bean Wraps
Whole wheat tortillas and black beans make this sandwich recipe a filling, high-fiber meal with a snappy, south-of-the-border appeal. Ingredients safeguard against diabetes, strengthen the immune system, and protect against some cancers.
Ingredients
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8 ounces lean ground beef
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1 cup chopped onion
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2 cloves garlic, minced
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1 1/2 teaspoons ground cumin
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1 teaspoon chili powder
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1/2 teaspoon ground coriander
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1 15-ounce can black beans, rinsed and drained
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1 large tomato, chopped
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1/4 teaspoon salt
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1/4 teaspoon black pepper
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6 8-inch whole wheat flour tortillas
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1 1/2 cups shredded lettuce
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1 to 1 1/2 cups shredded cheddar or Monterey Jack cheese (4 to 6 ounces)
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Salsa (optional)
Directions
1.
In a large skillet cook ground beef, onion, and garlic for 5 minutes or until meat is brown. Drain off fat.
2.
Stir in cumin, chili powder, and coriander. Cook and stir for 1 minute. Stir in black beans, tomato, salt, and black pepper. Cook, covered, for 5 minutes more, stirring occasionally.
3.
To serve, spoon beef mixture down the center of each tortilla. Sprinkle with lettuce and cheese. Roll up. If desired, serve with salsa. Makes 6 wraps.
Nutrition information
Calories 267, Total Fat 10 g, Saturated Fat 5 g, Monounsaturated Fat 3 g, Polyunsaturated Fat 0 g, Cholesterol 44 mg, Sodium 593 mg, Carbohydrate 27 g, Total Sugar 2 g, Fiber 14 g, Protein 19 g. Daily Values: Vitamin A 0%, Vitamin C 19%, Calcium 20%, Iron 11%. Exchanges: Starch 1.5, Medium-Fat Meat 2.5.
Percent Daily Values are based on a 2,000 calorie diet
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