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 


  1. 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.
  2. 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.
  3. Pour in broth; cook, stirring, until slightly thickened. Stir in beans; cook 2 minutes more or until heated through.
  4. Divide mixture evenly into pita pockets; top with salsa, lettuce, tomato, pepper and cheese.


Canada’s Choice per Serving: 1½ Carbohydrates, 1½ Meat & Alternatives

Recipe reprinted with permission from Diabetes Comfort Food, Johanna Burkhard and Barb Selley, Robert Rose Inc., 2006,

Nutritional Information

Per Serving
Calories 217
Total Fat 4 g
Saturated Fat 4 g
Cholesterol 14 mg
Sodium 425 mg
Carbohydrates 33 g
Fiber 7 g
Protein 13 g

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