Tex-Mex Skillet
عشاءمتوسط

Tex-Mex Skillet

This dish is packed with lean protein in the form of black beans and lean ground beef. Chili powder, cumin, and fresh salsa add bold flavor to this Mexican-inspired recipe.

40 min8 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1 serving

319

سعرات حرارية

21g

بروتين

39g

كربوهيدرات

10g

دهون

9g

ألياف

5g

سكر

441mg

صوديوم

دهون مشبعة 4 g · كوليسترول 38 mg

توضح الحلقات حصة واحدة كنسبة من يوم مرجعي بـ 2,000 سعرة حرارية. في تطبيق Nutrola تمتلئ حسب أهدافك الخاصة.

المكونات

  • head lettuce

    1/2 medium

  • green bell pepper

    1 medium

  • tomato

    1 large

  • jalapeño pepper

    1 small

  • red onion

    1 medium

  • garlic

    2 cloves

  • reduced fat cheddar cheese

    2 ounces

  • low-sodium black beans

    1 can

  • lean ground beef

    1 pound · or ground turkey or chicken

  • frozen corn

    2 2/3 cups

  • water

    1/2 cup

  • chili powder

    3/4 teaspoon

  • salt

    1/4 teaspoon

  • ground cumin

    1/4 teaspoon

  • wheat flour tortillas

    8 whole · 6 inch

  • ground black pepper

التعليمات

  1. 1

    Rinse lettuce, bell pepper, tomato, and jalapeño. Rinse and peel onion. Peel garlic.

  2. 2

    Chop or shred lettuce into bite-sized pieces. Mince garlic. Cut the jalapeño and bell peppers in half. Remove seeds with the tip of a knife. Dice peppers.

  3. 3

    Over a small bowl, grate tomato and onion using the coarse side of a box grater. Collect all pulp and juices.

  4. 4

    Grate cheddar cheese.

  5. 5

    In a colander, drain and rinse beans.

  6. 6

    In a large skillet over medium-high heat, cook meat, bell pepper, and garlic until meat is lightly browned. Drain to remove fat.

  7. 7

    Stir in frozen corn, beans, water, and spices. Bring mixture to a boil. Lower heat and cover. Simmer for 10 minutes, or until most liquid is gone.

  8. 8

    While meat mixture is simmering, make a salsa. Add jalapeño and a pinch of salt to the grated tomato and onion. Stir and set aside.

  9. 9

    Divide the meat mixture evenly among the 8 tortillas. Top each with grated cheese, salsa, and lettuce. Roll up and serve.

ملاحظات

  • Use any type of cooked beans in place of the black beans.
  • For a vegetarian option, use an extra can of drained and rinsed beans in place of the meat.
  • To increase heat, leave a few seeds from the jalapeño in the salsa. Or, season with an extra pinch of cayenne pepper.
  • Top with rinsed and chopped tomatoes, green onions, low-fat sour cream, or low-fat plain yogurt, if you like.

المصدر: USDA MyPlate Kitchen · Meeting Your MyPlate Goals on a Budget MyPlate National Strategic Partners Toolkit

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