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An all-in-one, kid-friendly dish: and the bowl disappears at the end!
Ingredients
| 2 tbsp | canola oil | 30 mL | |
| 2 cloves | garlic, thinly sliced | ||
| 1 | onions, finely chopped | 200 g | |
| 400 g | ground beef, extra-lean, or lean | ||
| 1 2/3 cup | canned tomatoes (diced) | 400 g | |
| 2 tbsp | tomato paste | 35 g | |
| 1 | green peppers, diced | 150 g | |
| 1/2 | dried chili peppers, finely chopped | 0.2 g | |
| ground pepper to taste [optional] | |||
| 1 tsp | ground cumin | 3 g | |
| 2 tbsp | brown sugar | 26 g | |
| 1/2 cup | beef broth | 125 mL | |
| 3 cups | red beans (canned) | 750 mL | |
| 1 pinch | salt [optional] | 0.2 g | |
| 4 | wheat tortillas, large | 260 g | |
| 1/2 | Boston lettuce | 100 g | |
| 2 tbsp | sour cream [optional] | 30 mL | |
| 1 tbsp | fresh cilantro, finely chopped [optional] | 2 g |
Method
- Heat half of the oil in a skillet or a pan over medium heat. Cook the onion and garlic about 3 min until the onion is soft and translucent, with occasional stirring, paying attention not to let them burn. Remove from pan and set aside.
- Pour the remaining oil into the pan, heat over medium heat, and add the ground meat. Cook about 5 min, stirring occasionally with a wooden spoon, until the meat loses its pink colour. Put the cooked onion and garlic back into the pan. Add the diced tomatoes, tomato paste, diced bell pepper, minced chili pepper, cumin, and brown sugar. Pour in the warm broth. Cover and cook over very low heat 1 ½ h, checking occasionally that the mixture stays moist. Add water if necessary.
- Drain the beans, rinse them and drain again. Add them to the pan, mix well, and cook an additional 8-10 min. Add salt and pepper to taste.
- Meanwhile, preheat the oven to 205ºC/400°F. Crumple large sheets of foil to make 4-inch balls (one ball per serving), then place on one or two baking sheets. Place one tortilla on top of each ball. Bake 8-10 min or until tortillas are golden brown. (Tortillas will drape over balls as they bake)
- Portion out the salad leaves to the tortilla bowls, then add the meat mixture on top. Sprinkle with freshly chopped cilantro leaves, garnish with sour cream, then serve.
Observations
The chili can be prepared ahead of time and assembly in the tacos at the last minute.
Nutrition Facts Table
per 1 serving (430 g)
|
Amount % Daily Value |
|
Calories 600 |
|
Fat 18 g 28 % |
|
Saturated
4.5 g
24 % |
|
Cholesterol 50 mg |
|
Sodium 740 mg 31 % |
|
Carbohydrate 74 g 25 % |
|
Fibre 13 g 50 % |
|
Sugars 12 g |
|
Net Carbs 61 g |
|
Protein 35 g |
|
Vitamin A 50 % |
|
Vitamin C 62 % |
|
Calcium 11 % |
|
Iron 54 % |
Claims
This recipe is :- Diet-related health claims :
- Heart-healthy
- Excellent source of :
- Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc
- Good source of :
- Pantothenic Acid
- Source of :
- Calcium, Vitamin D
- Low :
- Cholesterol, Saturated Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 3 |
| Vegetables | 1 ½ |
| Meat and Alternatives | 3 ½ |
| Fats | 2 ½ |
| Other Foods | ½ |
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