Beef & Spinach Lettuce Bowl
Have a “bowl” with this veggie-filled Mexican inspired lettuce bowl (salad).
1 teaspoon extra-virgin olive oil
1 small onion, chopped (or 1 cup frozen, chopped onion)
1 pound extra-lean ground beef
1 cup frozen, chopped spinach
1 (1-ounce) packet reduced sodium taco seasoning or homemade mix see recipe below
1 cup reduced-sodium chicken broth (or water)
12 cups chopped lettuce
11/2 cup chopped tomato
3/4 cup reduced-fat Mexican cheese
6 tablespoons sour cream
Green onions and cilantro (edible garnishes)
Place a nonstick skillet over medium heat and add oil. Once oil is hot add the onion, ground beef, and spinach. Break the meat into small pieces as it cooks using a meat chopper. Add in the seasoning packet after about 5 minutes of cooking. Stir in the broth or water and allow the meat to cook down until most liquid is absorbed (about 3 more minutes).
Place 2 cups of lettuce into a bowl, top with ¾ cup meat mixture, 1/6 avocado, 1 tablespoon sour cream, 2 tablespoons cheese, 1/4 cup tomatoes and edible garnishes as desired and serve with lime wedges.
Yield: 6 lettuce bowls
Nutrient Breakdown: 280 calories, 13g fat (4.5g saturated fat), Cholesterol 55mg, Sodium 580mg, Carbohydrate 16g, Fiber 5g, Protein 22g.
Percent Daily Value: Nutrition Bonus: 80 % Vitamin A 50% Vitamin C, 30% Calcium, 15% Iron.
Carbohydrate Choices: 1 Carbohydrate
Diabetes Exchanges: 3 Vegetables, 2 lean meat, ½ medium-fat meats, 1 fat
Homemade Taco Mix:
2 tablespoons chili powder
2 teaspoon ground cumin
2 teaspoon garlic powder
1 teaspoon oregano
1/2 teaspoon onion powder
1/2 teaspoon salt
1/2 teaspoon smoked paprika
1/4 teaspoon red pepper (or to taste)