Aside from being lower in fat, pitas make much better containers than taco shells, which tend to crumble.
Cooking time: n/a
- 8 oz (250 g) lean ground beef
- 1 small onion, finely chopped
- 1 large clove garlic, minced
- 2 tsp (10 mL) chili powder
- 2 tsp (10 mL) all-purpose flour
- ½ tsp (2 mL) dried oregano leaves
- ½ tsp (2 mL) ground cumin
- Pinch cayenne pepper
- ½ cup (125 mL) reduced-sodium beef broth
- 1 can (19 oz/540 mL) pinto, black or red kidney beans, drained and rinsed
- 4 7-inch (18 cm) whole wheat pitas, halved to form pockets, warmed
Salsa, shredded lettuce, tomato wedges, pepper strips, shredded part-skim mozzarella or light Cheddar cheese
- In a large nonstick skillet over medium-high heat, cook beef, breaking up with the back of a wooden spoon, for 4 minutes or until no longer pink. Place beef in colander and drain fat.
- Return to pan and reduce heat to medium. Add onion, garlic, chili powder, flour, oregano, cumin and cayenne pepper. Cook, stirring often, for 5 minutes or until onions are softened.
- Pour in broth; cook, stirring, until slightly thickened. Stir in beans; cook 2 minutes more or until heated through.
- Divide mixture evenly into pita pockets; top with salsa, lettuce, tomato, pepper and cheese.
|Total Fat||4 g|
|Saturated Fat||4 g|
Canada’s Choice per Serving: 1½ Carbohydrates, 1½ Meat & AlternativesRecipe reprinted with permission from Diabetes Comfort Food, Johanna Burkhard and Barb Selley, Robert Rose Inc., 2006, http://www.robertrose.ca.