By Megan Cannon, Dietetic Intern [University of Minnesota Medical Center – Fairview]
I moved from a small town to the big city, and this was the first recipe I made with the first friend I made in Minnesota.
I love this recipe because it is SO easy and SO fast. It incorporates good protein, vegetables and grain all in one entrée, which makes it perfect for dinner or to pack for a lunch. It’s easy to eat and it’s quick to prepare and clean up (you only need one pan!).
I think spinach is the ideal leafy green because it’s not too expensive, it’s not too bitter, and it has good flavor with some crunch. It can be purchased fresh or frozen and provides many nutrition benefits.
Spinach is low in calories and is a good source of fiber, which provides bulk that can make you fuller faster. It’s also a good source of vitamins and minerals such as potassium, magnesium, calcium, folate, vitamin A, iron, and vitamin K. Spinach, when consumed as part of a balanced diet, can help with reduction of heart disease risk and maintenance of a healthy weight.
(Makes 6 servings)
- 1 lb. ground beef
- 1½ tbsp. chili powder
- ½ tsp. cumin
- ½ tsp. salt
- ¼ tsp. pepper
- 10 oz. fresh spinach
- 1/2 can black beans (7.5 oz.)
- 1¼ cup chunky salsa
- 1 cup shredded cheddar cheese
- 6 whole wheat tortillas
- Brown ground beef and drain off fat. Season beef with chili powder, cumin, salt and pepper.
- Stir in spinach, black beans and salsa, and heat through.
- Remove from heat and stir in cheese.
- Scoop mixture into whole wheat tortillas and fold into burritos.
Optional: Serve with fresh fruit as a side.
Per serving: 396 calories, 16g total fat (8g saturated fat), 85 mg cholesterol, 34g protein, 31 g carbohydrate 3g sugar, 9g fiber, and 1050 mg sodium