Beef & Black Bean Wraps

With a few simple ingredients, you can make this quick and easy to prepare meal. Black beans have a deep rich salty flavour which adds extra taste to many boring stir-fry dishes. You can cook this in less than half an hour and it tastes delicious! If you prefer to have turkey rather than beef, the video shows you a simple and delicious recipe for Turkey and Black Bean Tacos

 

Lower Calorie Beef & Black Bean Wraps

Ingredients

Ingredients

  • 8 ounces beef, lean ground
  • 1 cup onions, chopped
  • 2 cloves garlic, minced
  • 1 1/2 teaspoon cumin, ground
  • 1 teaspoon chili powder
  • 1/2 teaspoon coriander, ground
  • 1 can beans, black, rinsed and drained
  • 1 large tomato, chopped
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper, black
  • 6 tortillas, flour, whole-wheat
  • 1 1/2 cups lettuce, shredded
  • 1 cup cheese, cheddar, shredded

 

Serves 6 – Serving Size 1/6 – Nutritional Per serving
Calories: 267, Fibre: 14g, Fat: 10g, Carbohydrate: 27g, Sugar: 2g, Protein: 19g

Method

Method

  1. In a large frying pan 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.
  3. Cook and stir for 1 minute.
  4. Stir in black beans, tomato, salt, and black pepper.
  5. Cook, covered, for 5 minutes more, stirring occasionally.
  6. To serve, spoon beef mixture down the centre of each tortilla.
  7. Sprinkle with lettuce and cheese.
  8. Roll up.

 

Serves 6 – Serving Size 1/6 – Nutritional Per serving
Calories: 267, Fibre: 14g, Fat: 10g, Carbohydrate: 27g, Sugar: 2g, Protein: 19g