Southwestern Beef & Bean Burger Wraps
INGREDIENTS
  • 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
DIRECTIONS
  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. 4. Meanwhile, mash together avocado, salsa and garlic powder in a small bowl.
  5. 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.
  6. NUTRITION INFORMATION: Per serving: 394 calories; 17 g fat (6 g sat, 7 g mono); 67 mg cholesterol; 40 g carbohydrate; 28 g protein; 10 g fiber; 634 mg sodium; 810 mg potassium.
  7. Nutrition bonus: Vitamin C (50% daily value), Vitamin A (45% dv), Fiber & Zinc (40% dv), Folate & Potassium (23% dv), Magnesium (20% dv).
  8. 2 Carbohydrate Servings
  9. Exchanges: 2 1/2 starch, 1 vegetable, 3 lean meat, 1 fat
  10. TIP: 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.
RECIPE BACKSTORY
From Eating Well Magazine 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: Toss a green salad with Cilantro-Lime Vinaigrette and serve frozen mango slices for dessert.