Recipes
Taco Pitas
Ingredients:
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
Instructions:
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.
Notes:
Nutritional Analysis per Serving:
Calories 217
Carbohydrate 33g
Fiber 7g
Protein 13g
Total fat 4g
Saturated fat 1g
Sodium 425 mg
Cholesterol 14 mg
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, http://www.robertrose.ca