Healthy Recipes - Southwestern Beef & Bean Burger Wraps

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Southwestern Beef & Bean Burger Wraps

EatingWell

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.

Servings: 4 servings
Total Time: 25 minutes
Ease of Preparation: Easy
Health: High Fiber, High Potassium, High Calcium

Ingredients:

Southwestern Beef & Bean Burger Wraps
12 ounces 93%-lean ground beef
1 cup refried beans
1/2 cup chopped fresh cilantro
1 tablespoon chopped pickled jalapenos
1 avocado peeled and pitted
1/2 cup prepared salsa
1/8 teaspoon garlic powder
4 whole-wheat tortillas warmed (see Tip)
2 cups shredded romaine lettuce
1/2 cup shredded pepper Jack cheese
1 lime cut into 4 wedges

Steps:

1: Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.

2: 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.

3: Broil the patties until an instant-read thermometer inserted into the center reads 165°F, 12 to 14 minutes.

4: Meanwhile, mash together avocado, salsa and garlic powder in a small bowl.

5: Place tortillas on a clean work surface. Spread each with the guacamole, then sprinkle with lettuce and cheese. Top each with a burger and roll into a wrap. Serve immediately, with lime wedges.

Nutrition: (Per serving)

Calories - 394
Carbohydrates - 40
Fat - 17
Saturated Fat - 6
Monounsaturated Fat - 7
Protein - 28
Cholesterol - 67
Dietary Fiber - 10
Potassium - 810
Sodium - 634
Nutrition Bonus - Vitamin C (50 daily value), Vitamin A (45 dv), Fiber & Zinc (40 dv), Folate & Potassium (23 dv), Magnesium (20 dv)

Tip: To warm tortillas: Wrap in foil; bake at 300°F until steaming, about 5 minutes. Or wrap in barely damp paper towels and microwave on High for 30 to 45 seconds.

Related Links:

• Country Potato Salad
• Healthy 4th of July Recipes and Menus

EatingWell

This news arrived on: 06/30/2009

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