Southwestern Beef & Bean Burger Wraps
From EatingWell: January/February 2007
Kids and adults alike will love these quick, zippy burgers. The beans make the burgers a little fragile, so be careful when taking them off the broiler pan. Make it a meal: Serve a green salad and frozen mango slices for dessert.
4 servings Active Time: 25 minutes Total Time: 25 minutes
Ingredients
12 ounces 93%-lean ground beef (or use ground turkey)
1 cup refried beans
1/2 cup chopped fresh cilantro
1 tablespoon chopped pickled jalapenos
1/2 cup prepared salsa
1/8 teaspoon garlic powder
4 whole-wheat tortillas, warmed (see Tip) (or sandwhich thins for a hamburger)
2 cups shredded romaine lettuce
1/2 cup shredded pepper Jack cheese
1 lime, cut into 4 wedges
12 ounces 93%-lean ground beef (or use ground turkey)
1 cup refried beans
1/2 cup chopped fresh cilantro
1 tablespoon chopped pickled jalapenos
1/2 cup prepared salsa
1/8 teaspoon garlic powder
4 whole-wheat tortillas, warmed (see Tip) (or sandwhich thins for a hamburger)
2 cups shredded romaine lettuce
1/2 cup shredded pepper Jack cheese
1 lime, cut into 4 wedges
Preparation
Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
Gently combine ground beef, beans, cilantro and jalapenos in a medium bowl (do not overmix). Shape into four 5-by-2-inch oblong patties and place on the prepared pan.
Broil the patties until an instant-read thermometer inserted into the center reads 165°F, 12 to 14 minutes.
Meanwhile, mix fat free sour cream together with salsa and garlic powder in a small bowl.
Place tortillas on a clean work surface. Spread each with the sour cream mixture then sprinkle with lettuce and cheese. Top each with a burger and roll into a wrap. Serve immediately, with lime wedges.
Gently combine ground beef, beans, cilantro and jalapenos in a medium bowl (do not overmix). Shape into four 5-by-2-inch oblong patties and place on the prepared pan.
Broil the patties until an instant-read thermometer inserted into the center reads 165°F, 12 to 14 minutes.
Meanwhile, mix fat free sour cream together with salsa and garlic powder in a small bowl.
Place tortillas on a clean work surface. Spread each with the sour cream mixture then sprinkle with lettuce and cheese. Top each with a burger and roll into a wrap. Serve immediately, with lime wedges.
Nutrition
Per serving : 394 Calories; 17 g Fat; 6 g Sat; 7 g Mono; 67 mg Cholesterol; 30 g Carbohydrates; 28 g Protein; 10 g Fiber; 634 mg Sodium; 810 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 1/2 starch, 1 vegetable, 3 lean meat, 1 fat
Per serving : 394 Calories; 17 g Fat; 6 g Sat; 7 g Mono; 67 mg Cholesterol; 30 g Carbohydrates; 28 g Protein; 10 g Fiber; 634 mg Sodium; 810 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 1/2 starch, 1 vegetable, 3 lean meat, 1 fat
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