|
Ingredients:
|
1 |
pound
ground beef (95% lean)
|
|
|
1/4 |
cup
chopped onion |
|
3/4 |
cup
ketchup |
|
1/2 |
cup
frozen corn |
|
1/2 |
cup
canned black beans,
rinsed, drained |
|
1/2 |
cup
tomato sauce |
|
1 to 2 |
teaspoons
minced chipotle peppers
in adobo sauce |
|
1/2 |
teaspoon
ground cumin |
|
1/4 |
cup
chopped fresh cilantro |
|
1/4 |
teaspoon
salt |
|
1/4 |
teaspoon
black pepper |
|
4 |
whole
wheat hamburger buns,
split |
|
Crunchy Coleslaw: |
|
1/4 |
cup plain
nonfat yogurt |
|
1 |
tablespoon light
mayonnaise |
|
2 |
teaspoons
cider vinegar |
|
1/4 |
teaspoon
hot pepper sauce |
|
1/8 |
teaspoon
salt |
|
1-1/2 |
cups
packaged coleslaw mix |
|
1/2 |
red bell
pepper, cut into
1/8-inch thick strips |
|
|
Black
pepper |
1.
To prepare
Crunchy Coleslaw, combine
yogurt, mayonnaise, vinegar,
pepper sauce and salt in
small bowl. Add coleslaw mix
and bell pepper; toss to
coat. Season with black
pepper, as desired.
Refrigerate, covered, until
ready to serve.
2.
Brown ground
beef with onion in large
nonstick skillet over medium
heat 8 to 10 minutes or
until beef is no longer
pink, breaking beef up into
3/4-inch crumbles. Pour off
drippings. Stir in ketchup,
corn, beans, tomato sauce,
chipotle peppers and
cumin; bring to a boil.
Reduce heat; simmer 5
minutes, stirring often.
Stir in cilantro,
salt and black pepper.
3.
Place beef
mixture on bottom half of
each bun; top with coleslaw.
Close sandwiches.
Nutrition
information per serving:
406 calories; 10 g fat (4 g
saturated fat; 3 g
monounsaturated fat); 77 mg
cholesterol; 1344 mg sodium;
50 g carbohydrate; 6.9 g
fiber; 33 g protein; 9.4 mg
niacin; 0.7 mg vitamin B6;
2.2 mcg vitamin B12;
5.3 mg iron; 39.8 mcg
selenium; 7.3 mg zinc.
This recipe
is an excellent source of
fiber, protein, niacin,
vitamin B6,
vitamin B12,
iron, selenium and zinc.
Cook’s
Tip:
Thinly sliced
green cabbage may be
substituted for the packaged
coleslaw mix.
Cook’s
Tip:
This recipe works well with
all varieties of lean ground
beef, including 90% lean.
This recipe can
be found in the new The Healthy Beef Cookbook,
published by John Wiley & Sons, Inc.
Order
Yours Today! |