Karma Huck, RD, LD, COO
Scott County Hospital, Scott City, KS
1 (15 ounce) can tomato sauce
1 (14.5 ounce) can diced tomatoes with green chilies, undrained
2 pounds extra lean ground beef
1⁄2 cup diced onions
2 cloves garlic, finely minced
1 1⁄2 tablespoons instant coffee
1 tablespoon chili powder
1 teaspoon ground cumin
1 (8 ounce) package light cream cheese, softened
8 (8-inch) whole wheat flour tortillas*
2 cups shredded low-fat Cheddar cheese (33% less fat)
1⁄2 cup sliced ripe olives, drained
Chopped lettuce, garnish
* 96% fat-free whole wheat flour tortillas
- Preheat oven to 350°F. Grease a 13 x 9-inch glass baking dish. Stir together tomato sauce and tomatoes in bowl; divide in half.
- Brown beef, onion and garlic in skillet; drain and return to skillet. Add coffee, chili powder, cumin and half the tomatoes. Spread 1 ounce cream cheese on each tortilla.
- Place 1⁄2 cup filling on each tortilla; roll up. Lay tortillas in baking dish. Cover with remaining beef mixture and remaining tomato mixture. Sprinkle with Cheddar cheese and olives; cover with aluminum foil and bake 30 minutes, or until bubbly and cheese is melted. Garnish with chopped lettuce.
Makes 8 servings.
Nutrition information per serving: One serving provides approximately 549 calories; 46 g protein; 31 g carbohydrate; 29 g fat (12 g saturated fat); 130 mg cholesterol; 5 mg iron; 4 g dietary fiber; 36 mcg folate and 1225 mg sodium.
Bones take in the most calcium between ages 9-19. The best sources are low-fat milk, yogurt and cheese.