夕食普通

Tex-Mex Skillet

Name: Tex-Mex Skillet
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 8
Ingredients: 1/2 medium head lettuce; 1 medium green bell pepper; 1 large tomato; 1 small jalapeño pepper; 1 medium red onion; 2 cloves garlic; 2 ounces reduced fat cheddar cheese; 1 can low-sodium black beans; 1 pound lean ground beef; 2 2/3 cups frozen corn; 1/2 cup water; 3/4 teaspoon chili powder; 1/4 teaspoon salt; 1/4 teaspoon ground cumin; 8 whole wheat flour tortillas; ground black pepper

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 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 serving

319

カロリー

21g

タンパク質

39g

炭水化物

10g

脂質

食物繊維

糖類

441mg

ナトリウム

飽和脂肪酸 4 g · コレステロール 38 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

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

作り方

1
Rinse lettuce, bell pepper, tomato, and jalapeño. Rinse and peel onion. Peel garlic.
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
Over a small bowl, grate tomato and onion using the coarse side of a box grater. Collect all pulp and juices.
4
Grate cheddar cheese.
5
In a colander, drain and rinse beans.
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
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
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
Divide the meat mixture evenly among the 8 tortillas. Top each with grated cheese, salsa, and lettuce. Roll up and serve.

メモ

•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.

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

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