| Ingredients: | Serving: | Seasonings: | Serving: |
|
Lean minced beef |
6 oz |
Salt |
To taste |
|
Fresh tomatoes (skinless, seedless, chopped) |
1 piece |
Pepper |
To taste |
|
Baked beans |
3 tablespoon |
||
|
Green chili |
1 piece |
||
|
Yellow bell peppers (chopped) |
1/2 piece |
Sauce: | |
|
Onions (chopped) |
1/2 piece |
Fat free/Low fat | 200ml |
|
Garlic (chopped) |
1/4 piece |
Plain yogurt | |
|
Low fat cheese |
1 piece |
Cucumber | 8-10 pieces |
| Tortilla | 2 piece | Coriander | Small amount |
Method:
- Heat 2 teaspoon of oil in an non-stick frying pan, add onions and fry for 2-3 minutes until soft.
- Add minced garlic and chopped bell peppers.
- Add minced beef and sprinkle salt and pepper.
- Add chopped tomatoes, green chili and baked beans and cook for 5-10minutes and add 1-2 tablespoon of water. Cook until minced meat is through.
- For the sauce: Chop the cucumber and coriander and mix with yoghurt in a blender.
- Heat and place 1 tortilla in a pan.
- Heat another piece of tortilla in another pan and place 1 piece of low fat cheese on top and spread the cooked minced beef on top and place (6) on top.
- Place tortilla on to plate and cut 1/6 served with yoghurt sauce.
Portion exchange (1 serving)
Carbohydrate 2 portions
Protein 3 portions
Vegetable 1/2 portion
Fat 1 portion
Acknowledgement:
Recipe provided by: Centre for Nutritional Studies, School of Public Health and Primary Care, Faculty of Medicine, CUHK