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Prep Time: 15 mins | Cook Time: 25 mins | Serves: 8

Ingredients

• 1 medium green bell pepper, diced

• 2 cloves garlic, minced

• 1 (15½ oz) can black beans, no salt added

• 1 lb lean ground beef, chicken, or turkey

• 1 (12 oz) bag frozen com

• ½ c water

• ¾ tsp chili powder

• ¼ tsp salt

• ¼ tsp ground cumin

• Pinch ground black pepper

• 8 (6-inch) whole wheat flour tortillas

Salsa

• 1 small jalapeño pepper, diced, optional

• 1 large tomato

• ½ medium red onion

• pinch salt

Toppings

• ½ medium head lettuce, shredded

• 2 oz low-fat cheddar cheese, shredded

Directions

1. Over a small bowl, grate tomato and onion using the coarse side of a box grater. Collect all pulp and juices. Set aside.

2. In a colander, drain and rinse beans.

3. In a large skillet over medium-high heat, cook meat, bell pepper, and garlic, until meat is lightly browned. Drain to remove fat.

4. Stir in frozen com, beans, water, and spices. Bring mixture to a boil. Lower heat and cover. Simmer for 10 minutes, or until most liquid is gone.

5. While meat mixture is simmering, make a salsa. Add jalapeno and a pinch of salt to the grated tomato and onion. Stir and set aside.

6. Divide the meat mixture evenly among the 8 tortillas. Top each with grated cheese, salsa, and lettuce. Rollup and serve.

Notes

• For a vegetarian option, use an extra can of drained and rinsed beans in place of the meat.

• To increase heat, leave a few seeds from the jalapeno in the salsa. Or season with an extra pinch of cayenne pepper.

• Top with rinsed and chopped tomatoes, green onions, low-fat sour cream, or low-fat plain yogurt, if you would like.

• Double this recipe and use it in multiple ways! 

  • Breakfast: egg scramble, breakfast quesadilla, breakfast burrito, 

  • Lunch or dinner: taco salad, burrito, quesadilla, tostada, taco, or enchilada,

  • Here's a couple more recipe ideas: Southwestern Frittata and Southwestern Chili.

Nutrition: (per 1/2 c filling) Calories: 280 kcals | Total Fat: 8 g | Saturated Fat: 3 g | Sodium: 360 mg | Carb: 34 g | Protein: 21 g | Fiber: 6 g.

In the Kitchen | April 2022
Basecamp Prevention + Wellness, Providence | providencebasecamp.org