저녁보통

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 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1 serving

319

칼로리

21g

단백질

39g

탄수화물

10g

지방

식이섬유

당류

441mg

나트륨

포화지방 4 g · 콜레스테롤 38 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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

조리법

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.

메모

•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.

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

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