Here is a great way to boost your protein intake without upping the fat content. By using ground turkey instead of ground beef the fat is reduced, and using whole-wheat tortillas adds fiber.
4 whole-wheat tortillas
1 generous tbsp of extra virgin olive oil
1 medium onion, chopped
2 cloves of garlic, minced, or 2 tsp diced garlic in oi
1/2 pound or 250 grams of extra lean ground turkey
1 tbsp chili powder
1 tsp cumin
1/2 tsp oregano
1/4 cup tomato paste
1 cup water
2 tbsp ketchup
1 tsp Worcestershire sauce
19 ounce can of black beans, drained and rinsed
1 large head of romaine lettuce
1 red pepper, diced
Set your oven to 400 degrees Fahrenheit. Cut the tortillas into quarters and bake in the oven on a cookie sheet for about 5 minutes or until crisp. Leave them to cool on the cookie sheet while you finish making the salad. In a large frying pan, heat the extra virgin olive oil over medium-high heat. Cook the chopped onion until it is translucent, about 5 minutes. Add the garlic and keep stirring for another minute, then add the ground turkey and keep stirring, breaking up the turkey while it browns. Once it has browned, add your seasonings – chili powder, cumin and oregano. Mix it all in well. Pour in the tomato paste, water, ketchup and Worcestershire sauce, stirring well after each addition. Add the black beans and reduce the heat to medium. The beans need to be warmed, so stir occasionally for the next 3 to 5 minutes until the mixture is heated through. While this is warming, wash and chop the romaine lettuce into bite-sized pieces. Portion the lettuce out evenly between four dinner plates. Add one quarter of the bean mixture to each plate, on top of the lettuce, and add the chopped red pepper to the top. Add a dollop of low-fat sour cream if desired, or a slice of lime or avocado. Serve with a glass of milk and the baked tortillas for a balanced meal that your family will love.
This recipe serves four. Each serving contains 369 calories, 22 grams of protein, 11 grams of fat, 12 grams of fiber and 49 grams of carbs.