Rock and Roll Beef Wraps
INGREDIENTS :
1 pound Ground Beef ( 93 % lean or leaner )
1 cup water 1 / 3 cup uncooked quinoa 2 tablespoons dry ranch dressing mix 1 / 4 teaspoon black pepper
2 cups packaged broccoli or coleslaw mix
4 medium whole grain or spinach tortillas ( 7 to 8-inch diameter )
Toppings ( optional ):
Apple slices , red bell pepper strips , cucumber slices , carrot slices , sliced almonds , chow mein noodles
Recipe , photo , and nutrition information courtesy of BeefItsWhatsForDinner . com
COOKING :
Heat large nonstick skillet over medium heat until hot . Add ground beef ; cook 8 to 10 minutes , breaking into 1 / 2-inch crumbles and stirring occasionally . Pour off drippings , as necessary .
Cook ' s Tip : Cooking times are for fresh or thoroughly thawed ground beef . Ground beef should be cooked to an internal temperature of 160 ° F . Color is not a reliable indicator of ground beef doneness .
Stir in water , quinoa , ranch dressing mix and black pepper ; bring to a boil . Reduce heat ; cover and simmer 10 to 15 minutes or until quinoa is tender . Stir in slaw ; cook , uncovered , 3 to 5 minutes or until slaw is crisp-tender , stirring occasionally .
Divide beef mixture evenly among tortillas ; garnish with toppings , as desired . Fold over sides of tortillas and rolling up to enclose filling .
Cook ' s Tip : Romaine or iceberg lettuce leaves can be substituted for tortillas .
NUTRITION : Using 93 % lean ground beef
* Based on a 2,000 calorie diet ** Percent Daily Values (% DV ) are based on a 2,000-calorie diet
Nutrition information per serving using 93 % lean ground beef : 509 Calories ; 106.2 Calories from fat ; 11.8g Total Fat ( 4.4 g Saturated Fat ; 0.2 g Trans Fat ; 2.3 g Polyunsaturated Fat ; 4 g Monounsaturated Fat ;) 84 mg Cholesterol ; 1130 mg Sodium ; 33 g Total Carbohydrate ; 1.4 g Dietary Fiber ; 2.1 g Total Sugars ; 31 g Protein ; 0 g Added Sugars ; 170.9 mg Calcium ; 4.6 mg Iron ; 516 mg Potassium ; 0 mcg Vitamin D ; 0.2 mg Riboflavin ; 6.4 mg NE Niacin ; 0.5 mg Vitamin B6 ; 2.8 mcg Vitamin B12 ; 279 mg Phosphorus ; 6.8 mg Zinc ; 22 mcg Selenium ; 102.9 mg Choline .
This recipe is an excellent source of Protein , Iron , Niacin , Vitamin B6 , Vitamin B12 , Phosphorus , Zinc , and Selenium ; and a good source of Calcium , Potassium , Riboflavin , and Choline .
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