In The Kitchen: Beef & Black Bean Wraps with Tzatziki Sauce

Good Day Central Illinois

Serves 12
All you need

  • 1 pound ground beef (93% or leaner)
  • 1 (15 oz) can no-salt-added black beans, rinsed, drained
  • 1/4 cup tomato paste
  • 1 cup chopped onion
  • 1-1/2 tsp ground cumin


 Toppings (optional):
Tzatziki Sauce (recipe below)

All you do
1. Combine beans and tomato paste in large bowl and mash to slightly chunky consistency. Add ground beef, onion, cumin, mixing lightly but thoroughly. 
2. Sauté over stovetop at medium heat until no pink is left in the meat. (OR Lightly shape into eight 3/4-inch thick patties and grill or cook in the oven!)
3. Place meat in wrap of choice and drizzle with Tzatziki sauce!

Tzatziki sauce:

Serves 12
 All you need:

  • 8 oz plain, nonfat Chobani Greek yogurt
  • 1 cucumber, peeled, and seeded
  • 1 tbsp olive oil
  • ¼ lemon, juiced
  • ½ tbsp chopped fresh dill
  • 1 tsp minced garlic

All you do:

  1. Mix all ingredients in food processor.
  2. Chill for 1 hour for best taste.

 
Homemade Whole Wheat Wraps

Makes 8 wraps
 All you need:

  • 1 cup plain, nonfat Greek yogurt
  • 1 cup whole wheat flour

All you do:

  1. Mix yogurt and whole wheat flour until dough forms a ball.
  2. Flour surface and divide ball into 4 or more pieces.
  3. Roll out dough, 1 piece at a time into flat circle, flouring when necessary.
  4. Heat pan over medium and spray with cooking spray or canola oil.
  5. Toast dough until sides are golden brown.

Nutrition for one wrap:

Calories: 186

Fat: 4 grams

Carbs: 22 grams

Fiber: 4 grams

Sodium: 102 grams

Protein: 17 grams

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