Tonight I revisited an old friend, the beef & black bean burrito. However, I recreated the recipe with my new penchant for lightening the fat content of my meals.
First off the black beans were cooked without the benefit of chicken broth. I went a little heavier on the granulated garlic and cumin, and the result was very tasty. Second, the meat was a 50/50 mixture of ground beef and ground turkey. Not only do I like the resulting flavor, but turkey represents a significant reduction in fat.
Ground turkey breast can be 98% fat free, as opposed to the typical 80% fat free ground chuck. What I buy is ground dark meat, so the fat content is better than chuck but probably in the range of 10-15% fat. At $2.99/lb it’s the same price as the cheapest ground beef but better for you. These days I won’t make meatloaf or meatballs without at least a little turkey because I find the flavor brighter and more complex. My normal meatloaf mix now is 1/2 turkey, 1/4 beef, and 1/4 pork.
The black beans were cooked sans onions or peppers per Steff’s request, but I added a healthy amount of granulated garlic, powdered onion, cumin, thyme, smoked paprika, pepper, and salt. I mashed them up pretty thoroughly because I wanted a thick sauce rather than individual beans. When I cooked the meat, I started with the ground chuck and only added the turkey when the beef started to brown. All of the same spices went into the meat mixture. Even the higher fat content turkey can dry out if you cook it too long, though obviously there’s less danger of that than with breast meat.
For each burrito I spooned about 1/2 cup beans and just under 1/2 cup meat over a low-carb flour tortilla and added a bit of shredded cheddar cheese. I rolled it closed, placed it seam side down in a 13x9 baking dish, and drizzled the remaining beans over the top. Sprinkle on some more cheddar, toss in the oven at 400 degrees for 15 minutes or until the cheese melts.
Nutrition info per serving:
Mission Carb Balance tortilla
18g carbs - 11g fiber = 7 net carbs
Ground beef (approx 1/4 cup)
Ground turkey (approx 1/4 cup)
Publix shredded cheddar cheese (approx 1/3 cup)
Bush Brothers black beans (1/2 cup)
20g carbs - 7g fiber = 13 net carbs
20 net carbs
27.7g fat (marginally lower because I drained the meat)