Tex Mex Skillet
This dish is packed with lean protein in the forms of black beans and lean ground beef. Chili powder, cumin and fresh salsa add bold flavor to this Mexican-inspired recipe.
Prep time: 20 minutes
Cook time: 20 minutes
- 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 low-fat cheddar cheese
- 15 1/2 ounce can of black beans (no salt added)
- 1 pound lean ground beef (turkey or chicken)
- 2 2/3 cups frozen corn
- 1/2 cup water
- 3/4 teaspoon chili powder
- 1 teaspoon salt
- 1/4 teaspoon ground cumin
- 8 whole wheat flour tortillas (6-inch)
- 1 dash ground black pepper
- Rinse lettuce, bell pepper, tomato and jalapeño. Rinse and peel onion. Peel garlic.
- Chop or shred lettuce into bite sized pieces. Mince garlic. Halve the jalapeño and bell peppers. Remove seeds with the tip of a knife. Dice peppers.
- Over a small bowl, grate tomato and onion using the coarse side of a box grater. Collect all pulp and juices.
- Grate cheddar cheese.
- In a colander, drain and rinse beans.
- In a large skillet over medium-heat, cook meat, bell pepper and garlic until meat is lightly browned. Drain to remove fat.
- 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.
- While heat mixture is simmering, make a salsa. Add jalapeño and a pinch of salt to the grated tomato and onion. Stir and set aside.
- Divide the meat mixture evenly among the 8 tortillas. Top each with grated cheese, salsa and lettuce. Roll up and serve.
Notes: Use any type of cooked beans in place of black beans. For a vegetarian option, use an extra can of drained and rinsed beans in place of meat. To increase heat, leave a few seeds from the jalapeño in the salsa. Or, season with an extra pinch of cayenne pepper.
Nutrition per serving: 250 calories; 5g fat; 31g carbs; 20g protein; 12g fiber; 410mg sodium; 872mg potassium
Recipe from USDA